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04.09.2013

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Warm-up Drills
I. Speed Rope x 2:00
II. 3 rounds of
1 x Rope Climb
10 x Hollow Rocks
7 x Burpees
III. Mobility

Impact/Focus: Front Squat 2-2-2-2-2RM
Warm-up with 3 sets of 5 reps each at 40-60%1RM

Front Squat 2-2-2-2-2RM

Post sets/reps/loads to comments.

“Moozenackle”
For time
15 x Power Snatch
15 x Hang Squat Clean
30 x 1-Arm Suitcase Deadlift (15R/15L)
15 x Thruster or Push Jerk
15 x Push Jerk or Thruster
15 x Overhead Squat

Notes: Every minute on the minute execute 3 x Burpees.
Options for selected loads are 65/95/115/135/155/185/205lbs.
Alternate as necessary between Right and Left hands for the Suitcase Deadlifts.

Post scores to comments.

Skill Development
I. Establish longest freestanding handstand
II. Establish longest handstand walk

Samy Daghir

12 thoughts on “04.09.2013”

  1. Front Squat 2-2-2-2-2
    135-155-165-185-225×2

    Moozenackle
    Completed for time of 9:28 using 75# (YES my OHS sucks)
    15 x Power Snatch
    15 x Hang Squat Clean
    15R/15L x 1-Arm Suitcase Deadlift
    15 x Push Jerk
    15 x Overhead Squat
    EMOTM 3 x Burpees

    Reply
  2. Front Squat 2-2-2-2-2
    75-5, 95-5, 125-2, 145-2, 175-2(PR!), 185-1(PR!) previous 1RM 155 set on 2/20/13.

    Moozenackle
    Completed for time of 16:47 using 65#
    15 x Power Snatch
    15 x Hang Squat Clean
    15R/15L x 1-Arm Suitcase Deadlift
    15 x Thruster
    15 x Push Jerk
    15 x Overhead Squat – stripped bar here for scaling.
    EMOTM 3 x Burpees total 48

    Reply
  3. Front Squat 2-2-2-2-2
    135×2

    Moozenackle
    Completed for time of 15:49 using 65/45
    15 x Power Snatch
    15 x Hang Squat Clean
    15R/15L x 1-Arm Suitcase Deadlift
    15 x Thruster
    15 x Push Jerk
    15 x Overhead Squat
    EMOTM 3 x Burpees

    Reply
  4. “Front Squat 2-2-2-2-2” (04.09.2013)

    Warm-up sets:
    95 x 5
    135 x 5
    155 x 5

    Working Sets:
    185 x 2
    225 x 2
    245 x 2
    275 x 2
    295 x 2

    ~Chase

    Reply
  5. Front Squat 2-2-2-2-2
    215# x 2

    Moozenackle
    Completed 12:35 @ 95#

    15 x Power Snatch
    15 x Hang Squat Clean
    15R/15L x 1-Arm Suitcase Deadlift
    15 x Thruster
    15 x Push Jerk
    15 x Overhead Squat
    EMOTM 3 x Burpees

    Reply
  6. Front Squat 2-2-2-2-2
    125 x 2 (pr woohoo)

    Moozenackle
    Completed 27:40 @ 65#
    15 x Power Snatch
    15 x Hang Squat Clean
    15R/15L x 1-Arm Suitcase Deadlift
    15 x Thruster
    15 x Push Jerk
    15 x Overhead Squat
    EMOTM 3 x Burpees

    Reply

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