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07.15.2013

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Warm-up Drills
I. Speed Rope x 3:00
II. 6:00 AMRAP of
1 x Rope Climb (5 x Pull-ups)
10 x Push-ups (CFGS)
15 x Squats
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Training Wheels”
Complete as many rounds/reps as possible in 14:00 of
Run 200m
8 x Deadlift (225/155lbs)
10 x Ring Dips
12 x GHD/Abmat Sit-ups

Post scores to comments.

Samy Daghir

6 thoughts on “07.15.2013”

  1. Back Squat 3-3-3+
    100 5x, 110 5x, 130 3x, 155 3x, 175 3x, 200 6x

    Training Wheels
    3R +10
    185 Sumo Deadlift, Static Dips, GHD Sit ups

    Reply

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