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01.09.2013

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Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 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%

Post sets/reps/loads to comments.

“Brokedown Palace III”
Complete as many rounds/reps as possible in 5:00 of
3 x Clean & Jerk (145/105lbs)
30 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
2 x Clean & Jerk (175/105lbs)
20 x Double-unders
Then… Complete as many rounds/reps as possible in 5:00 of
1 x Clean & Jerk (205/105lbs)
10 x Double-unders

Notes: There will be a :30 second rest interval between each AMRAP for athlete’s to jot down their scores and prepare for the next wave of viciousness.

Post scores to comments.

Samy Daghir

18 thoughts on “01.09.2013”

  1. Olympic Lifting
    1) EMOTM x 7
    1 x Power Clean + 1 x Push Jerk + 1 x Hang Clean
    205×7

    Strength
    1a) Snatch Pull – 235x5x3 – rest :45
    1b) Pendlay Row – 185x5x3 – rest :45
    1c) Split Press – 145x5x3 – rest :45

    Conditioning
    EMOTM x 10
    150m Run

    M/F/S
    3/4/4

    M/F/S
    3/4/4

    Reply
  2. Olympic Lifting
    1) EMOTM x 7
    1 x Power Clean + 1 x Push Jerk + 1 x Hang Clean
    205×7

    Strength
    1a) Snatch Pull – 235x5x3 – rest :45
    1b) Pendlay Row – 185x5x3 – rest :45
    1c) Split Press – 145x5x3 – rest :45

    Conditioning
    EMOTM x 10
    150m Run

    M/F/S
    3/4/4

    M/F/S
    3/4/4

    Reply
  3. Lovely photo of a lovely lady!
    Bench Press 5-5-5+ : 185-215-230 x 8
    Brokedown Palace III :
    2 Rnds @105 & 30 DU Attempts / 3 Rnds @115 & SU’s / 6 Rnds @115 & SU’s

    One day I’ll figure out the timing for DU’s

    Reply
  4. Lovely photo of a lovely lady!
    Bench Press 5-5-5+ : 185-215-230 x 8
    Brokedown Palace III :
    2 Rnds @105 & 30 DU Attempts / 3 Rnds @115 & SU’s / 6 Rnds @115 & SU’s

    One day I’ll figure out the timing for DU’s

    Reply

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