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Warm-up Drills
I. Row 50kcal
II. 12-9-6 reps each of
Barbell Row (45/30lbs)
Front Squat (45/30lbs)
Goodmornings/SLDL (45/30lbs)
Push Press (45/30lbs)
Hollow Rocks (2Ct)
III. Mobility

Impact/Focus: Hang Clean & Jerk
Against a 15:00 Running Clock establish the best technically sound One Rep Maximum Hang Clean & Jerk.

Hang Clean & Jerk 3-2-2-1-1-1

Post sets/reps/loads to comments.

“Finish Your Milk”
Complete as many reps as possible during each “Tabata” work interval
Double-unders x 8 Rounds (:20 on x :10 rest)
Complete as many Rounds/Reps as possible in 10:00 of
5 x DB Hang Squat Clean (50/35lbs)
10 x Ring Push-ups
12 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
Complete in as few sets as possible
:20 x L-Sit/V-sit Hold
30 x Strict Toes-2-Bar/Knees-2-Elbows
40 x Hollow Rocks (2Ct)
50 x Abmat Sit-ups
40 x Russian Twists (2Ct:25/15lbs)
:30 x Prone Plank (Hollow)

Samy Daghir

7 thoughts on “02.05.2013”

  1. Hang clean overhead PR this morning.

    Finish Your Milk
    4R +5 +1
    40# DB full squat cleans because I was following Indy, lol.
    standard push ups
    24″ box

  2. “Finish Your Milk” (02.05.2013)

    5 Rounds + 5/4

    Work MOD: 50# DB *Heaviest available 🙁 *, CFGS Push-ups (No Rings), 32-36″ wall for box jumps. Sprint 20m to wall each time.

    1RM Hang Clean and Overhead Anyway to follow later today.



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