(603) 782-8230 | [email protected]

03.27.2013

Posted in

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
20 x Walking Lunges
15 x Toes-2-Bar
10 x Burpee Pick-ups (45/25lbs)
III. Mobility

Impact/Focus: Press & Push Press Complex
5 Individual Efforts/Lifts of:
Press x 2 + Push Press x 1

Notes: Work aggressively towards the heaviest set possible.

Post sets/reps/loads to comments.

“Bonnaducci”
Every Other Minute for 14:00 complete the following workload in :60 seconds or less:
7 x Sumo Deadlift High-Pull (75/55lbs)
7 x Clapping Push-ups
7 x C2B Pull-ups
7 x Thrusters (75/55lbs)

Notes: This format may be easier for some to read as 7 Rounds of one minute on x one minute rest. Accomplish the above workload within the first minute and the second one should allow for barely enough recovery. Maximum exertion is encouraged during each timed effort.

Post scores to comments.

Samy Daghir

3 thoughts on “03.27.2013”

  1. Heavy Press 3x Complex
    45 – 2, 1
    65 – 2,1
    75 – 2,1
    85 – 2,1
    95 – 2,1 = 85%

    Bonnaducci
    Scaled to 5 rounds for time bec I did not achieve the full 7x rep series in the first minute
    75# SDHP and Thruster
    standard push up and ring row
    9:41

    Reply

Leave a Comment

Archive