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03.20.2013

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20 ft Duck Walk
20 ft Crab Walk
20 ft Bear Crawl
20 ft Walking Lunges
20 ft Broad Jumps
20 ft Inchworms
III. Mobility

Impact/Focus: Back Squat 5-5-3-3-3-3-3RM
Warm-up with 2 sets of five repetitions each before working up to a new 1-Rep maximum personal record Back Squat.

Back Squat 5-5-3-3-1-1-1RM

Post sets/reps/loads to comments.

“All Terrain”
Against a 5:00 Running Clock complete as many Rounds/Reps as possible of
45 x Double-unders
5 x Handstand Push-ups
10 x Ring Dips
15 x Push-ups
Then…
Against a 10:00 Running Clock complete as many Rounds/Reps as possible of
5 x Burpee Suitcase Deadlift
30m ‘Heel-Toe’ Farmer’s Walk
20m Bear Crawl

Post scores to comments.

Samy Daghir

6 thoughts on “03.20.2013”

  1. Back Squat 3RM @ 175# – PR!

    All Terrain:
    1st set – 1 round plus 32DUs **PR 25 Unbroken DUs
    2nd set – 5 rounds through start of bear crawl

    Reply
  2. Back Squat 3 RM: 195#
    All Terrain:
    Part I: Special dispensation for 15DU’s, else all the time would be used up reaching 45.
    Total Reps: 62 = 1 Round + 15DU + 2 HSPUs (with 2 Abmats)
    Part II: 5 Rounds + 2 BDL w/24Kg

    Reply
  3. Back Squat 3 RM: 195#
    All Terrain:
    Part I: Special dispensation for 15DU’s, else all the time would be used up reaching 45.
    Total Reps: 62 = 1 Round + 15DU + 2 HSPUs (with 2 Abmats)
    Part II: 5 Rounds + 2 BDL w/24Kg

    Reply
  4. Brian – 215 3 Reps Backsquat, PR!

    All Terrain:
    1st set – 2 Rounds
    2nd set – 4 Rounds, 5 Burpee Deadlifts

    Sara – 135 3 Reps Backsquat, PR!

    All Terrain:
    1st set – 1 Round plus 90 Single Unders, 5 Box Pushups
    2nd set – 3 Rounds, 1 Burpee Deadlifts

    Reply
  5. Back squat 3RM
    5 – 78
    5 – 93
    5 – 128
    3 – 158
    3 – 178
    3 – 208 PR!

    All Terrain
    5:00 AMRAP – 1 round
    10:00 AMRAP – 5 rounds + 1 BDL 50lb dumbbells were used for the dead lift and farmers carry.

    Reply
  6. Back squat 3RM
    5 – 78
    5 – 93
    5 – 128
    3 – 158
    3 – 178
    3 – 208 PR!

    All Terrain
    5:00 AMRAP – 1 round
    10:00 AMRAP – 5 rounds + 1 BDL 50lb dumbbells were used for the dead lift and farmers carry.

    Reply

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