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04.01.2013

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Warm-up Drills
I. 6 Rounds Speed Rope
(:30s work :20s rest)
II. 2 Rounds of
5 x Press
5 x Push Press
5 x Front Squat
5 x Hang Power Snatch
III. Mobility

Impact/Focus: Back Squat & HSPU EMOTM
Every Minute on the Minute for 12:00 complete the following movements/sets/reps alternating between them on even and odd minute marks.
Odd Minutes: 4 x Back Squat (>65%1RM)
Even Minutes: 3 x Handstand Push-ups

Notes: Handstand Push-ups should be scaled to deficits, modified, or kipping as per necessary should athletes need refreshers in any upcoming Opens skill sets.

Post loads/results to comments.

“Mikhael’s Crucible”
3 Individually timed efforts of
Row 350m
2 Rounds of
3 x Squat Clean (135/95lbs)
5 x Burpees
7 x Pull-ups (C2B)
Rest 2:00

Notes: Ensure a full 2:00 rest between efforts.

Post scores to comments.

Samy Daghir

6 thoughts on “04.01.2013”

  1. Back Squat/Handstand Push-up EMOTM
    4 x Back Squat (>65%1RM) – 205#
    3 x Handstand Push-ups

    Mikhael’s Crucible – 3:34 / 4:05 / 4:39
    Row 350m
    2 sets
    3 x Clean (135#)
    5 x Burpees
    7 x Pull-ups (C2B – iffy)

    Reply
  2. “Back Squat/Handstand Push-up EMOTM(alt.)”

    275#

    “Mikhael’s Crucible” (04.01.2013)

    3 Individually timed efforts of:
    Row 350m
    2 sets
    3 x Clean (135/95lbs)
    5 x Burpees
    7 x Pull-ups (C2B)

    4:05 / 5:15 / DNF (Back spasms after 13.4 yesterday) Will finish tonight.

    ~Chase

    Reply
  3. “Back Squat/Handstand Push-up EMOTM(alt.)”

    275#

    “Mikhael’s Crucible” (04.01.2013)

    3 Individually timed efforts of:
    Row 350m
    2 sets
    3 x Clean (135/95lbs)
    5 x Burpees
    7 x Pull-ups (C2B)

    4:05 / 5:15 / DNF (Back spasms after 13.4 yesterday) Will finish tonight.

    ~Chase

    Reply
  4. Front Squat/Stinkbug Push-up EMOTM
    4 x Front Squat 225#
    3 x Stink Bug push-ups

    Mikhael’s Crucible
    Row 350m
    2 sets
    3 x Clean (135#)
    5 x Burpees
    7 x Pull-ups w/blue band

    5:44/8:20/7:15

    Reply
  5. Back Squat/HSPU: (145#) & 2 Abmats for HSPU’s, but all completed.
    Mikhael’s Crucible: 4:31/5:30/6:19 95# Squat Cleans.

    Reply

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