(603) 782-8230 | [email protected]

04.24.2013

Posted in

Warm-up Drills
I. Row 40kcal
II. 12-9-6 reps of
Thrusters (45/30lbs)
KB SDHP’s (24/16kg)
III. Mobility

Impact/Focus: Press + Push Press or Push/Split Jerk
I. Press/Push Press
Using no more than three attempts to establish best lift/load/max reps work through the following overhead strength barbell complex: 1 x Press + Push Press x Max Reps

II. Push/Split Jerk
3(60%2RM)
2(70%2RM)
1(90%2RM)
1(100%2RM)
1(105%2RM)
1(115%2RM)

Post sets/reps/loads to comments.

“Disciplined Abuse: By Dub’s Request”
For time
10 x Jump Squats (95/65lbs)
20 x DB Renegade Row (50/35lbs)
30 x KB Swings (32/24kg)
40 x Knees-2-Elbows
50 x DB Walking Lunges (50/35lbs)
40 x GHD Sit-ups
30 x KB Swings (32/24kg)
20 x DB Renegade Row (50/35lbs)
10 x Jump Squats (95/65lbs)

Post scores to comments.

Samy Daghir

6 thoughts on “04.24.2013”

  1. Overhead PP & Disciplined Abuse: Because Dubs Wants Smash
    Overhead PP (5, 5, 1, 1, 1, 1, ):
    95, 115, 135, 155, 185, 200 (established 1RM per Chase’ tutelage)
    Dubs Wants Smash:
    Completed for time of 19:37
    10 x Jump Squats @ 95#
    20 x DB Renegade Row @ 50#
    30 x KB Swings @ 32kg
    40 x Knees-2-Elbows
    50 x DB Walking Lunges @ 50#
    40 x GHD Sit-ups
    30 x KB Swings @ 32kg
    20 x DB Renegade Row @ 50#
    10 x Jump Squats @ 95#

    Reply
  2. Overhead PP & Disciplined Abuse: Because Dubs Wants Smash
    Overhead PP (5, 5, 1, 1, 1, 1, ):
    95, 115, 135, 155, 185, 200 (established 1RM per Chase’ tutelage)
    Dubs Wants Smash:
    Completed for time of 19:37
    10 x Jump Squats @ 95#
    20 x DB Renegade Row @ 50#
    30 x KB Swings @ 32kg
    40 x Knees-2-Elbows
    50 x DB Walking Lunges @ 50#
    40 x GHD Sit-ups
    30 x KB Swings @ 32kg
    20 x DB Renegade Row @ 50#
    10 x Jump Squats @ 95#

    Reply
  3. Overhead PJ & Disciplined Abuse: Because Dubs Wants Smash
    Overhead PJ: 165#
    Dubs Wants Smash:
    Completed for time of 26:56
    10 x Jump Squats @ 95#
    20 x DB Renegade Row @ 45#
    30 x KB Swings @ 24kg
    40 x Knees-2-Elbows
    50 x DB Walking Lunges @ 45#
    40 x GHD Sit-ups
    30 x KB Swings @ 24kg
    20 x DB Renegade Row @ 45#
    10 x Jump Squats @ 95#

    Reply
  4. Overhead PJ & Disciplined Abuse: Because Dubs Wants Smash
    Overhead PJ: 165#
    Dubs Wants Smash:
    Completed for time of 26:56
    10 x Jump Squats @ 95#
    20 x DB Renegade Row @ 45#
    30 x KB Swings @ 24kg
    40 x Knees-2-Elbows
    50 x DB Walking Lunges @ 45#
    40 x GHD Sit-ups
    30 x KB Swings @ 24kg
    20 x DB Renegade Row @ 45#
    10 x Jump Squats @ 95#

    Reply

Leave a Comment

Archive