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01.16.2013

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Warm-up Drills
I. Row 750m (BWx1<Avg Wattage)
II. 2 Rounds of
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High Pull (24/16kg)
5 x American KB Swings (24/16kg)
10 x Reverse Walking Lunges
10 x Walking Lunges
15 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Deadlift 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Hoarfrost”
Against a 15:00 Running Clock complete the following:
21 x Back Squat (1.5xBW)
Then…
In the time remaining Complete as many Rounds/Reps as possible of
9 x Medicine Ball Cleans (40/20lbs)
15 x Ring Push-ups
21 x GHD Sit-ups/Abmat Sit-ups (anchored)

Notes: Tax each rest taken during the Back Squats with 20 ft x Burpee Broad Jumps per offense.

Post scores to comments.

Skill Development
8 Rounds of (:10 work x :20 rest) x Cliffhanger Drills
I. Hang from a Pull-up Bar with both hands and rotate grip from overhand to underhand as many times as possible during each work interval.
II. 8 Rounds of (:10 work x :20 rest) x Band Resisted Barbell/Axle Barbell Deadlift Lockouts
III. Walk with KB’s, DB’s, or Axle Bars for the prescribed work/rest intervals with a challenging weight.

Samy Daghir

2 thoughts on “01.16.2013”

  1. Impact Training
    8 x 275#

    Hoarfrost
    21 x Back Squat – 205#
    4 Rds of:
    9 x Medicine Ball Cleans – 40#
    15 x Ring Push-ups
    21 x Abmat Sit-ups

    Reply
  2. Impact Training
    8 x 275#

    Hoarfrost
    21 x Back Squat – 205#
    4 Rds of:
    9 x Medicine Ball Cleans – 40#
    15 x Ring Push-ups
    21 x Abmat Sit-ups

    Reply

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