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02.18.2013

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Burpee Jumping Pull-ups
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
III. Mobility

Impact/Focus: Back Squat or Front Squat
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.

“Cryo-Precipitate”
For time
30 x Handstand Push-ups
50 x Wallball (20/14lbs)
30 x Deadlift (225/135lbs)
30 x Toes-2-Rings/TTB/K2E’s (strict)
30 x True Push-ups/Push-ups
30 x 1-Arm KB Snatch (32/24kg)
30 x DB Push Press
50 x Weighted GHD/Abmat Sit-ups (25/10lbs)

Post scores to comments.

Samy Daghir

4 thoughts on “02.18.2013”

  1. Back Squat 3-3-3+
    5 – 75
    5 – 105
    3 – 125
    3 – 155
    3 – 175
    5 – 190

    Cryoprecipitate
    Stink bugs off 28″ box
    14# wall ball
    185# dead lift
    45# db’s
    Got 4 reps completed in the DB push press portion.

    Reply
  2. Back Squat 3-3-3+
    5 – 75
    5 – 105
    3 – 125
    3 – 155
    3 – 175
    5 – 190

    Cryoprecipitate
    Stink bugs off 28″ box
    14# wall ball
    185# dead lift
    45# db’s
    Got 4 reps completed in the DB push press portion.

    Reply

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