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03.29.2013

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Warm-up Drills
I. Run 800m
II. 2 Rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
30ft Walking Lunges
30ft Broad Jumps
30ft Inchworms
III. Mobility

Impact/Focus: Weighted Static Dips
Select weights for Static Dips from the following options:
Bodyweight x 1/.15/.25/.35/.50
Then… Work through the following performance limitation tests
5 Rounds, scored individually of:
Max Reps x Weighted Static Dips
Max Reps x Double-unders

Notes: Adjust weights between sets as necessary.

Post scores to comments.

“Brundisium”
Accumulate as many reps/lbs as possible in 12:00 of
1 x Rope Climb
5-4-3-2-1 x Front Squat (225/155lbs)

Notes: Every sixth Round begins the Front Squat sets over again at five repetitions.

Post scores to comments.

Samy Daghir

1 thought on “03.29.2013”

  1. Weighted Dips Under Threshold
    5 Rounds of:
    Max Reps x Weighted Static Dips – 12 / 10 / 8 / 6 / 6 (25#)
    Max Reps x Double-unders – 12 / 10 / 8 / 6 / 1

    Brundisium – 9 Rds
    Accumulate as many reps/lbs as possible in 12:00 of
    1 x Rope Climb
    Front Squat (5-4-3-2-1…Repeat) – 135 / 155 / 165 / 185 / 205

    Reply

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