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04.02.2013

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x Slammies (40/20lbs)
7 x Triangle Push-ups
III. Mobility

Impact/Focus: Deadlift 4-4-2-2-2
Warm-up with 2-3 sets x 3-5 reps each before working through the following sets of heavy Deadlifts.
Deadlift 4-4-2-2-2

Post sets/reps/loads to comments

“Stab Then Twist”
15-12-9-6-3 reps for time of
Wallball (20/14lbs)
Box Jumps (24/20’’)

Post scores to comments.

Skill Development
Work through 3-5 Rounds of the following:
Max Reps x Hollow Rocks
Rest :20
Max Reps x L-sit Pull-ups/Chin-ups
Rest :20
Max Reps x Knees-2-Elbows
Rest :20
Max Time x Plank Hold (*)
Rest :20
Max Reps x True Push-ups
Rest :20
Max Reps Weighted GHD Sit-ups

Samy Daghir

8 thoughts on “04.02.2013”

  1. “Deadlift 4-4-2-2-2”

    Warm-up Sets:
    185 x 5
    225 x 5
    Working Sets:
    275 x 4
    315 x 4
    365 x 2
    405 x 2
    415 x 2 (PR)

    Metcon to follow.

    ~Chase

    Reply
  2. Props to the 5am’ers for calling me out on a monday morning absence, I made sure to get there today!

    Dead lift
    warmup – 95 x 5, 115 x 5, 135 x 5
    working – 165 x 4, 185 x 4, 205 x 2, 225 x 2, 245 x 2, 255 x 2
    there was definitely more in the tank, next time we max out I hope to be over 300#

    Stab then Twist
    20# wall ball to the games target
    24″ box
    static dips
    8:36 – 24 dips

    Reply

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