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08.28.2013

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Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility

Impact/Focus: Press Deload
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.

5 x 30% (warm-up)
5 x 35% (warm-up)
3 x 35% (warm-up)
5 x 40%
5 x 50%
5 x 60%

Post sets/reps/loads to comments.

”Gorilla Glued”
4 Rounds for time of
100ft x Overhead Walking Lunges (45/25lbs)
10 x Burpee Pick-ups (45/25lbs)
4-3-2-1 x Muscle-ups

Post scores to comments.

Samy Daghir

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