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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
II. Mobility

Impact/Focus: Back Squat & Front Squat 1RM
Warm-up sets and reps as individually needed.
Back Squat Sets: 3-2-1-1-1RM
Front Squat Sets: 2-2-1-1-1RM

Post loads to comments.

For time
Row 30kcal
20 x Box Jumps (28/24’’)
50 x Handstand Push-ups (X-Rom)
40 x Toes-to-Bar (Strict)
30 x Shoulder-to-Overhead (135/95lbs)
20(10R/10L) x Barbell Walking Lunges (Front Rack: 135/95lbs)

Post scores to comments.

Samy Daghir

4 thoughts on “06.03.2013”

  1. Front Squat : 165# (175# Fail)
    Distilled II (modified):
    24″ Box
    Stink-bugs on window sill
    95# Shoulder-OH:
    No Lunges – first one not good for pulled calf muscle!
    19:05 – sans Lunges

  2. Distilled Version II
    Row 30kcal
    20 x Box Jumps 24″
    30 x Stink Bugs
    40 x Lying Leg Raises
    30 x Shoulder-to-Overhead 95lbs
    20(10R/10L) x 45# Plate Walking Lunges


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