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01.08.2013

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Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Bench Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Notes: Athletes that wish may work through 5 sets of 5 reps disregarding percentages for the following three weeks with their choice of either Close Grip or Traditional Bench Press movements.

Post sets/reps/loads to comments.

“A 200 Remix Tribute”
Work through the following work/rest intervals attempting to complete as many reps as possible during each movement. Score is time/intervals necessary to complete a total of 200 repetitions, partitioning the reps as necessary.
:45 x Overhead Lunges (35/15lbs)
:15 x Rest/Transition
:45 x Burpee Box Jumps (24/20”)
:15 x Rest/Transition
:45 x Abmat Sit-ups (unanchored)
:15 x Rest/Transition
:45 x Bumper Plate Ground-2-Overhead (45/25lbs)
:15 x Rest/Transition/Repeat

Notes: Overhead Lunges are performed stationary as opposed to their ‘Walking’ variation. Burpee Box Jumps are executed as a normal Burpee Box Jump but without a Push-up component.

Post scores to comments.

Samy Daghir

6 thoughts on “01.08.2013”

  1. Olympic Lifting
    1) 7×2 Snatch (heavy but perfect) 135
    2) 7×2 Clean + 1 Push Jerk (heavy but perfect) 185-205
    3a) 3×3 5 Step Duck Walk @ 65
    3b) 3×5 Push Press @ 160

    Strength
    High Bar Back Squat
    70% x 1×8 (220)
    75% x 2×5 (235)
    80% x 2×3 (250)

    Conditioning
    7 Rounds for Time & Calories, 1:1 – work:rest
    :30 x Row Calories
    5 x Muscle-ups
    5 x Power Snatch @ 115

    Total Working Time ~ 15:00 – 16:–
    Calorie Total – 119

    Mood/Fatigue/Soreness
    8/4/4

    Reply

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