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Warm- up Drills
I. Run 800m
II. 9 Fundamentals x 5 reps each
III. Individual Mobility

Impact/Focus: Squat Optional
Its been a rough week thus far, so if you don’t feel that you can accurately max out on a lift, find a heavy three or five rep max.

Squat of choice today should be the lift you feel you are the weakest at technically, not necessarily strength wise. This will be Overhead Squats for many (most) of you.

Squat variation of athletes choice x 1RM

Post loads to comments.

“Intervals MetCon”
Complete four rounds of the following for reps
:30s x Max Rep Hang Power Snatch (95/ 65)
:15s x Rest
:30s x Max Rep Jumping Slam Balls (40/20)
:15s x Rest
:30s x Max Rep “American” Kettlebell Swings (32/ 24)
:15s Rest
:30s x Max Double Unders
Rest One Minute

Post total reps/scores to comments.

Samy Daghir

4 thoughts on “06.12.2013”

  1. Front Squat : 175#
    Geno Needs to Come Back…….(I’m not even going to ask)
    Version I but w/SU’s:
    292 Reps (75#/30#/24kg/SU’s)


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