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07.26.2013

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Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Pull-ups
7 x KB Swings (24/16kg)
9 x Air Squats (wall)
III. Mobility

Impact/Focus: Bench Press 5-3-1+
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)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Jack Reacher”
Complete as many rounds/reps as possible in 12:00 of
1 x L-sit Rope Climb
2 x Overhead Squats (0.5 x BW)
3 x Turkish Get-ups (32/24kg)
Row 10kcal

Post scores to comments.

Samy Daghir

4 thoughts on “07.26.2013”

  1. Bench Press 5-3-1+: 115-130-145 x 5
    Jack Reacher (II) : 2 rnds + 2 Rope Climbs (55# OHS/35# TGU)
    (great series of books)

    Reply
  2. Bench Press 5-3-1+: 115-130-145 x 5
    Jack Reacher (II) : 2 rnds + 2 Rope Climbs (55# OHS/35# TGU)
    (great series of books)

    Reply

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