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07.11.2013

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Warm-up Drills
I. Run 400
II. 2 Rounds of
5 x Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
10 x Push ups (CFGS)
III. Mobility

“CFFB 10,000 pounds”
Lift 10,000 lbs as fast as possible using sets of one rep per movement each round as follows:

1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds.
The goal is to lift 10,000 lbs.
You can only do one rep at a time and must cycle through all three lifts to complete one round.

Post times, loads used, and round completed to comments.

“Flight Simulator”
Work through as many of the following “unbroken” double under sets as possible against a 12:00 running clock:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Post times to comments.

Samy Daghir

4 thoughts on “07.11.2013”

  1. Caged Animal aka 10,ooo lbs. (Lovely photo)
    17:24 25 x 155 BS/125 BP/120 Clean

    Flight Simulator aka 12:00 DU Practice. Indeterminate amount of DU’s -not that it matters.
    Have to say that this is the one thing that, no matter how much I practice/attempt I never get any better.
    Oh, and I’m definitely ok with that

    Reply
  2. 10,000lb
    172 Back Squat, 140 Bench, 115 Power clean
    24:02

    Flight Sim
    12:00 of DU attempts
    Scored 5 DU’s 3x, 8 DU’s 2x, and 9 DU’s 1x with lots of lesser 1’s and 2’s attempts

    Reply

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