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04.11.2013

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Warm-up Drills
I. Row 500m
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Muscle-up Transition Practice
EOMOTM for 10:00 execute the following Muscle-up (Transition Emphasis) Sets/Reps below
2-4-2-4-2 x Deadhang Muscle-up (Transition Emphasis)

Post sets/reps to comments.

“Fear Is An Acquired Taste”
Complete each of the following for maximum time/reps/kcal possible
Tabata x Air Squats
Rest 1:00
4:00 x Max Reps Muscle-ups
Rest 1:00
Tabata x Row (kcal)

Post scores to comments.

Skill Development
For quality
5 Rounds of (:10 x:20 rest)
L-sit/V-sit (time)
Then…
5 Rounds of (:20 x :10 rest)
GHD/Abmat Sit-ups (for reps)

Samy Daghir

7 thoughts on “04.11.2013”

  1. Fear Is An Acquired Taste
    Complete each of the following for maximum time/reps/kcal possible:
    “Tabata” x Air Squats – 16 / 18 – 133
    4:00 x Max Reps Muscle-ups – 12
    “Tabata” x Row Kcal – 7 / 9 – 63

    Reply
  2. Fear Is An Acquired Taste
    Complete each of the following for maximum time/reps/kcal possible:
    “Tabata” x Air Squats – 8/15 96
    4:00 x Max Reps Muscle-ups: 3 x static dip + 3 x body row=1 rep total-8 reps
    “Tabata” x Row Kcal – 48 Kcal

    Reply
  3. Air Squats: 15/16/124
    Muscle Ups: 11 (no false grip competition style)
    Row: 6/7/52

    Focusing on form/movement range for the next few months. PR’d strung togeather muscle ups to full extension/hang at the bottom (5).

    Boy did Peter really crush this one! Impressive job dude!

    -Josh

    Reply

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