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05.01.2013

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
1 x Climb Up and Over Rig
3 x Burpees
5 x Air Squats (wall)
7 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Pull-up, MU, Rope Climb Tests
Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps

Post sets/reps/loads to comments.

“And Now For Something Completely Different”
Complete as many Rounds/Reps as possible in 10:00 of
3 x Front Squat (185/135lbs)
5 x Squat Jump-Touch (Rig)
10 x Toes-2-Bar/K2E’s
30 x Double-unders

Post scores to comments.

Samy Daghir

7 thoughts on “05.01.2013”

  1. Pull-up/Rope Climb/Muscle-up Tests:
    Weighted Deadhang Pull-up 1RM – BW + 80#

    And Now For Something Completely Different…
    I. Complete as many Rounds/Reps as possible in 10:00 of
    3 x Front Squat (185#)
    5 x Squat Jump-Touch (2-Hands2Rig)
    10 x Toes-2-Bar
    20 x Double-unders
    5 Rds + 4

    Reply
  2. Pull-up and rope climb tests:
    Freestyle pull-ups: 4
    Deadhangs: 5 with a blue band and purple band combined
    Rope climbs in 5-minutes: 1, mostly because I gave myself a sweet rope burn and didn’t go for more. Note to self: ALWAYS have a pair of knee socks in my gym bag…

    And Now For Something Completely Different…
    Version II, except I subbed the double-unders for 50 unbroken singles
    3 x Front Squat (135/95lbs)
    5 x Squat Jump-Touch (1-Hand2Rig)
    10 x Knees-2-Elbows
    50 x single-unders unbroken

    3 rounds +5

    Reply
  3. Pull-up and rope climb tests:
    Freestyle pull-ups: 24
    Weighted Deadhang Pull-up 1RM: BW+ 70 lbs

    And Now For Something Completely Different…
    Modded Version II
    3 x Front Squat (135 lbs)
    5 x Squat Jump-Touch (2-Hand2Rig)
    10 x Toes-2-Bar
    20 x double-unders

    3 rounds +8

    Reply
  4. WDHPU: 53# (PR)
    L-Sit PU’s: 6
    And Now for Something Completely Different:
    my version:
    3 x 125# Front Squats
    5 Squat Jumps
    10 T-2-B
    20 DU Attempts (PR of 9 unbroken)

    Reply
  5. Weighted Muscle-up 1RM: 35#
    Max rep deadhang muscle ups: 5

    “And Now For Something Completely Different”
    5 rounds + 18 (Option #1)

    Reply
  6. Impact/Focus Training – Pull-up
    worked up to 2 pull ups with blue & red band, then 2 with blue & purple band… then multiple attempts (5 or 6) almost but not quite with just a blue band.

    “And Now For Something Completely Different…” = 3 rounds + 3 Sq. Jump Touch
    3 x Front Squat @ 135lbs
    5 x Squat Jump-Touch (1-Hands2Rig)
    10 x Toes-2-Bar (on floor)
    30 x ‘Unbroken’ Double-unders
    (only able to do 20 unbroken, but did 30 double unders total each time)

    Reply

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