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05.21.2013

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Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP 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 5-5-5+ & Snatch Grip Deadlift 3RM
I. Deadlift 5-5-5+
Work through the following sets of Deadlift using the percentages outlined below based on .9 of your 1RM.
5 x 40% (Warm-up)
5 x 45% (Warm-up)
5 x 50% (Warm-up)
5 x 55%
5 x 60%
5 x 65%

II. Snatch Grip Deadlift 3RM
Using 2-3 warmup sets of 3-5 reps
Snatch Grip Deadlift x 3-3-3-3-3RM

III. Snatch Technique
Warm up as necessary and complete the workload below focusing on technique/form. Weight is not the achievement here, it will come with perfect technique.
Snatch x 2-2-2-2-2

Post sets/reps/loads to comments.

“N.E. Regional Workout #6”
For time
100 x Double-unders
50 x Handstand Push-ups
40 x Toes-to-Bar
30 x Shoulder-to-Overhead (155/95lbs)
20 x Walking Lunges with bar in front rack (155/95lbs)

Post scores to comments.

Samy Daghir

3 thoughts on “05.21.2013”

  1. Deadlift 5-5-5
    95×5, 115×5, 135×3, 165×5, 185×5 – timed out

    Regional Workout #6
    50 DU attempts, 50 Stinkbugs, 40 lying leg raises, 30 push press 95#, 20 OH walk lunge 45# plate.
    23:43

    Reply

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