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Warm-up Drills
I. Run 400m
II. 3 Rounds of
8 x Wall Squats/Bench Squats
8 x Deadhang Chin-ups
III. Mobility

Impact/Focus: Bench Press
Warm-up with 2-3 sets of 5 reps each before working through the following 3 rep sets of Bench Press. Go heavy, attempt to establish a 3RM.

Bench Press 3-3-3-3-3RM

Post sets/reps/loads to comments.

For Time
Run 200m
3 Rounds of
6-4-2 x L-sit Pull-ups
6-4-2 x Handstand Push-ups
Run 200m
4 Rounds of
4 x Front Squat (185/135lbs)
10 x DB Thrusters (50/35lbs)
Run 200m
4 Rounds of
10 x Ring Push-ups
4 x DB Thrusters (45/30lbs)
Run 200m

Post scores to comments.

Skill Development
Perform 3-5 Rounds of the following Ring Complex, without resting or coming off the rings:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

Samy Daghir

4 thoughts on “05.08.2013”

  1. Bench Press 2Rm
    95 x8, 95 x5, 115 x2, 135 x2, 155 x2
    165 x2(with 2nd rep spotter help)

    Stimpy Version III
    7-5-3 reps of:
    Scaled Pull-centric Mod – Barbell Row
    Scaled Overhead Push/Press Mod Strict 45# Plate Press
    Run 200m
    4 Rounds of:
    4 x Goblet Squat 32kg
    10 x BB/DB Thrusters 35lbs
    Run 200m
    4 Rounds of:
    10 x Push-ups
    4 x Barbell Thrusters 45lbs
    Run 200m

  2. Bench Press:
    145# x2 … 155# x1 – both new PR

    Version II modified
    115# Front Squats & 35# DB Thrusters
    Did Not Finish… Completed 2 rounds last set

    Sucked… FYI

  3. Bench Press: 3-3-3-3-3
    95-115-135-145-155 ( 2 Only, failed on #3)
    Stimpy I: 25:20 HSPU w 2 Abmats/115# FS/30# DB’s.
    Just enough left in my shoulders to type this.


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