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04.23.2013

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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Athlete’s Choice Pull
Against a 12:00 Running Clock or every minute on the minute for 12:00 execute the appropriate training movement/objective prescribed:
I. Deadlift: Establish 1RM
II. Hang Snatch: EMOTM 12:00 x 2 reps (45-65%1RM)
III. Hang Clean: EMOTM 12:00 x 2 reps (45-65%1RM)

Post sets/reps to comments.

“Deuce-Seven-Five”
5:00 AMRAP/Ladder
10 x KB Sumo Deadlift High Pull (32/24kg)
3-6-9 etc… x Medicine Ball Thrusters (40/20lbs)
Rest 1:00
5:00 AMRAP/Ladder
10 x American KB Swings (32/24kg)
3-6-9 etc… x Ring Dips
Rest 1:00
5:00 AMRAP/Ladder
10 x KB Goblet Squats (32/24kg)
3-6-9 etc… x Jumping Slamball (40/20lbs)

Post scores to comments.

Skill Development
50 x Abmat Sit-ups
25 x Floor/Windshield Wipers (45/25lbs)
50 x Abmat Sit-ups (butterfly)

Samy Daghir

4 thoughts on “04.23.2013”

  1. AAR Hinged Pulls
    Hang Snatch: EMOTM 12:00 x 2 reps (45-65%1RM) – 105#

    Deuce|7|Five –
    5:00 AMRAP ladder
    10 x KB Sumo Deadlift High Pull (32kg) – 5 Rds + 7 SDHP
    Medicine Ball Thrusters (3,6,9, 12,15 @ 40#)
    Rest 1:00
    5:00 AMRAP/Ladder
    10 x American KB Swings (32kg) – 3 Rds + 9KBS
    Ring Dips (3,6,9)
    Rest 1:00
    5:00 AMRAP/Ladder
    10 x KB Goblet Squats (32kg) – 3 Rds + 7KBGS
    Jumping Slamball (3,6,9 @ 40#)

    Reply
  2. AAR Hinged Pulls
    Dead Lift 1RM
    305 1x PR

    Deuce|7|Five –
    5:00 AMRAP ladder
    10 x KB Sumo Deadlift High Pull (24kg) – 5 Rds
    Medicine Ball Thrusters (3,6,9, 12,15 @ 20#)
    Rest 1:00
    5:00 AMRAP/Ladder
    10 x American KB Swings (20kg) – 3 Rds + 7 KBS
    Dips (3,6,9)
    Rest 1:00
    5:00 AMRAP/Ladder
    10 x KB Goblet Squats (24kg) – 4 Rds + 3KBGS
    Jumping Slamball (3,6,9,12 @ 20#)

    Reply

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