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05.07.2013

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Warm-up Drills
I. Run 400m
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: Deadlift 3-3-3+ & Olympic Lifts
I. Deadlift 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

II. Olympic Lift Impact/Focus
As time permits work through 1-2 of the following Clean/Jerk/Snatch centric movements for today’s training.
Power Clean 2-2-1-1-1 (75-90%1RM)
Push/Split Jerk 2-2-1-1-1 (70-80%1RM)
Hang Power Snatch 2-2-2
Snatch Grip Deadlift 4-4-4

Post results to comments.

“Rummy”
Complete 6 Rounds of the following:
1:00 x 2-Fer Wallball (20/14lbs)
[:20 x Rest/Transition]
1:00 x Double-unders (*FltS)
[:20 x Rest/Transition]
1:00 x Hang Power Snatch (75/55lbs)
[:20 x Rest/Transition]
1:00 x GHD Sit-ups (*Slapfight-ROM)
[:20 x Rest/Transition]
1:00 x x Jumping Slammball (40/20lbs)
[1:00 x Record/Rest/Reset]

Post scores to comments.

Samy Daghir

5 thoughts on “05.07.2013”

  1. Option 1 (ish)
    663 reps
    Forgot about the flight simulator bit and just did DU’s straight through.
    14lb/ 65 lb/ 30lb

    Reply
  2. Option 1 (ish)
    323 reps (1-Fer Wallball)
    Didn’t know about the flight simulator bit…didn’t matter since I ate it good and often on my DU’s.

    Reply
  3. Power Clean: 145# x1 – new PR!

    4 rounds Option 1 (kinda)
    324 total
    Reg WallBalls @ 14#
    Double unders as many unbroken as possible
    Snatch @ 65#
    Jumping Slammies @ 30#

    Reply
  4. Horseshoes, Humanity & Hand Grenades:
    Given the title of the WOD – completed something close enough to II – as follows:
    4 Rounds
    Wall Balls – 1-fers – no further comment necessary
    DU’s – still a DU Dufus
    Hang Power Snatches 65#
    GHD
    Jumping Slammies – 30#
    Total = 290 If only I could string together DU’s………

    Reply

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