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05.02.2013

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Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Rower Intervals
10 Rounds of (:20 maximal effort x :40 Rest)

Notes: Complete as many Rounds of (:20 on x :40 rest) while holding a deviation limit of 70%. After warming up well execute a single :20 max effort Row for distance. Repeated sprint efforts today with a 1:2 work to rest ratio becomes a much more challenging training session when small goals, such as struggling to hold each work interval to 70% or better of the days best initial interval rowed.

Post scores to comments.

“Terminal Velocity”
Work through 9-12-15-18-21 reps for time of
Ring Push-ups
DB Thrusters (50/35lbs)
Sandbag G2OH (70/40lbs)

Post scores to comments.

Skill Development
1:00 x Ring Support (w/ Turn-out & Hollow Body Position)
1:00 x L-sit/V-sit (from bottom of Chin-up Position emphasizing active shoulders throughout)
20 x Pistols (L+R=1Rep)

Samy Daghir

5 thoughts on “05.02.2013”

  1. C2 Erg Intervals – 107 / 111 for 1084 meters
    I. 10 Rounds of (:20 maximal effort x :40 Rest)
    II. Complete as many Rounds of (:20 on x :40 rest) while holding a deviation limit of 70%

    Terminal Velocity – 2 Rds + 1 G2OH (6:00 a.m. cut-off)
    I. Work through 9-12-15-18-21 reps for time of:
    Ring Push-ups (True)
    Dumbbell Thrusters (50lbs)
    Sandbag G2OH (70lbs?)

    Reply
  2. C2 Erg Intervals – 107 / 111 for 1084 meters
    I. 10 Rounds of (:20 maximal effort x :40 Rest)
    II. Complete as many Rounds of (:20 on x :40 rest) while holding a deviation limit of 70%

    Terminal Velocity – 2 Rds + 1 G2OH (6:00 a.m. cut-off)
    I. Work through 9-12-15-18-21 reps for time of:
    Ring Push-ups (True)
    Dumbbell Thrusters (50lbs)
    Sandbag G2OH (70lbs?)

    Reply
    • Samy,

      Read your comments from yesterday’s post. I remember that day vividly! While DU’s are still frustrating, I have made a little progress and still want to run away when I see DU’s on the board. I don’t think I’ll ever be “proficient”. They still suck.
      That aside, you and your motely crew have helped me in more ways than you can collectively imagine.

      Sincerely,
      The Double Under Dufus

      Reply

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