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04.19.2013

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Warm-up Drills
I. Run 400m
II. 3 Rounds of
7 x Push-ups (clapping)
7 x Hollow Rocks (2ct)
7 x Air Squats (wall)
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute for 12:00 execute 2 reps x Weighted Ring/Static Dips.

Post sets/reps/loads to comments.

“Callepigione”
For time
20 x Double-unders
10 x 1-Arm DB Snatch (Alt.R/L)
10 x Wallball (20/14lbs)
30 x Double-unders
20 x 1-Arm DB Snatch (Alt.R/L)
20 x Wallball (20/14lbs)
40 x Double-unders
30 x 1-Arm DB Snatch (Alt.R/L)
30 x Wallball (20/14lbs)
50  x Double-unders

Post scores to comments.

Samy Daghir

5 thoughts on “04.19.2013”

  1. “Weighted Ring/Static Dips EMOTM”
    Every minute on the minute execute 2 reps x Weighted Ring/Static Dips. Total running time is 12 minutes. Athletes may adjust weight if necessary from set to set.
    60#x2

    “Callepigione”
    Complete for time:
    20 x Double-unders
    10 x 1-Arm DB Snatch (Alt.R/L)
    10 x Wallball (20/14lbs)
    30 x Double-unders
    20 x 1-Arm DB Snatch (Alt.R/L)
    20 x Wallball (20/14lbs)
    40 x Double-unders
    30 x 1-Arm DB Snatch (Alt.R/L)
    30 x Wallball (20/14lbs)
    52 x Double-unders
    50# for 1-Arm DB Snatch
    13:52 Time

    Reply
  2. “Weighted Ring/Static Dips EMOTM”
    Every minute on the minute execute 2 reps x Weighted Ring/Static Dips. Total running time is 12 minutes. Athletes may adjust weight if necessary from set to set.
    10#x2

    “Callepigione”
    Complete for time:
    20 x Double-unders
    10 x 1-Arm DB Snatch (Alt.R/L)
    10 x Wallball (20/14lbs)
    30 x Double-unders
    20 x 1-Arm DB Snatch (Alt.R/L)
    20 x Wallball (20/14lbs)
    40 x Double-unders
    30 x 1-Arm DB Snatch (Alt.R/L)
    30 x Wallball (20/14lbs)
    105 x Double-unders
    50# for 1-Arm DB Snatch
    13:59 Time

    Reply
  3. Static Dips:
    10 – 8 – 6 – 4 (one leg using blue band)
    Then … 2 – 2 (two legs using red band)
    Then … 1 – 1 (two legs usin purple band)

    “Callepigione” = 17:13
    40# DB Snatchs
    14# WallBalls
    23 unbroken Double Unders

    Reply
  4. Ring dips completed: 10, 8, 6, 4, 2…no weight added

    Callepigione
    Complete for time:
    20 x Double-unders
    10 x 1-Arm DB Snatch (Alt.R/L) @ 40#
    10 x Wallball @ 14#
    30 x Double-unders
    20 x 1-Arm DB Snatch @ 40#
    20 x Wallball @ 14#
    40 x Double-unders
    30 x 1-Arm DB Snatch @ 40#
    30 x Wallball @ 14 #
    54 x Double-unders

    14:14 time

    Reply

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