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01.07.2013

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Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
Sumo Deadlift High-Pull (45/30lbs)
III. Mobility

“Viking Fran”
for time
Row 250m
15 x Thrusters (155/105lbs)
15 x C2B Pull-ups (30/15lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x C2B Pull-ups (30/15lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x C2B Pull-ups (30/15lbs)

Notes: Weighted Pull-ups are done with body armor representing 30/15lbs respectively for male/female athletes, the armor stays on for the duration of this Viking nightmare.

Post times to comments.

Skill Development
3 Rounds of
15 x GHD Sit-ups
15 x Back Extensions
10 x Russian Twists (40/20lbs)

Notes: Russian Twists are L+R = 1 Rep (2 count)

Samy Daghir

8 thoughts on “01.07.2013”

  1. Olympic Lifting [x=hit, 0=miss]
    5×1 @ 80%
    2×1 @ 90%
    3×1 @ 95%
    8×1 @ 70%

    Snatch (170) – [x,x,x,x,x] [x,0] [x,x,x] [x,x,x,x,x,x,x,x]
    C & J (230) – [x,x,x,x,x] [x,x] [x,x,x] [x,x,x,x,x,x,x,x]

    Conditioning
    4 Rounds, for total working [rest 1:1 between rounds]
    8 x Hang Squat Clean Thruster
    12 x Burpee over Box
    16 x KB Swings

    11:20

    Reply

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