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01.11.2013

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Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 Reps each (45/30lbs)
III. Mobility

“MOAR Education”
For Time
5 x Rope Climbs
15 x Thruster (135/95lbs)
30 x DB Snatch (50/35lbs)
45 x Wallball (20/14lbs)
60 x KB Swings (32/24kg)
75 x Push-ups
100 x Squat Jump & Touch (Rig)

Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar.

Post scores to comments.

Skill Development
In Teams of 2 Athletes complete the following for time
200 x GHD/Abmat Sit-ups

Notes: Only one athlete may work at a time.

Post scores to comments.

Samy Daghir

2 thoughts on “01.11.2013”

  1. Friday 0111
    Strength
    1) Every 30 seconds for 5:00 (22 total reps)
    2 x Banded Deadlift @ 60% Bar Weight [290] + 25% Band Tension [120]
    2a) Bench Press – 1X5 @ 75% [160], 2X3 @ 80% [170], 2X3 @ 85% [180], 2X3 @ 90% [190]
    2b) Pull-ups – 1X5 @ 65% [57.5], 2X3 @ 70% [62.5], 2X3 @ 75% [67.5], 2X3 @ 80% [72.5]

    Conditioning
    100 Double-Unders
    25 Wall Balls 20/14#
    75 Double-Unders
    25 Wall Balls 20/14#
    50 Double-Unders
    25 Wall Balls 20/14#
    -Rest 1 minute-
    2 minutes ME Airdyne for Calories

    9:05 / 38 cal

    Reply

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