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02.20.2013

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Rack Jerk (45/30lb)
5 x Overhead Squats (45/30lbs)
7 x Thrusters (45/30lb)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Overhead Squat 3-3-2-2-2
Warm-up as necessary before working through the following sets/reps

Overhead Squat 3-3-2-2-2

Post sets/reps/loads to comments.

“Colin Richard Morse”
Complete as many Rounds/Reps as possible in 15:00 of the following rotating rep scheme
Round 1
8 x Burpees
14 x Thrusters (75/55lbs)
21 x KB Swings (32/24kg)
Round 2
8 x KB Swings (32/24kg)
14 x Burpees
21 x Thrusters (75/55lbs)
Round 3
8 x Thrusters (75/55lbs)
14 x KB Swings (32/24kg)
21 x Burpees
Round 4 … Continues with the movement rotation for sets and reps.

Post results to comments.

Samy Daghir

7 thoughts on “02.20.2013”

  1. Congrats Jamie and Rich!
    Overhead Squat Triples/Doubles EMOTM – 65# (hey it’s a start)
    Colin Richard Morse – 3Rds + 17 KB Swings

    Reply
  2. Front Squat Triples/Doubles (OH Squat still a no go)
    1st 5:00
    3-135, 3-135, 2-135, 2-135, 2-135
    2nd 5:00
    3-155, 3-155, 2-155, 2-155, 2-155 this is a PR front squat weight for me, and given the ability to complete all reps I likely can do quite a bit more for a 1rm.

    Congrats Jamie and Rich!!!
    “Colin Richard Morse”
    3 rounds + 8 burpees. 65# thruster, 20kg kb.

    Reply
  3. Thank you everyone for the congratulations!

    Overhead Squat Triples/Doubles EMOTM
    165# round one, 175# round two (LOVE Overhead Squat!!)

    Colin Richard Morse
    3Rds + 5 Thrusters @ 75#/32kg/MASK!!

    Reply
  4. Congratulations Jamie & Rich, and a big welcome to Colin Richard!!!

    OH Squat Doubles/Triples: 45#/55#
    Colin Richard Morse: 3 rounds even – 75#/24kg

    Reply

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