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09.25.2013

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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: Bench Press 5-5-5-5-5RM
Warm-up with 2-3 sets of 5 reps each before working up to a 5 rep maximum Bench Press.

Bench Press x 5-5-5-5-5RM

Post sets/reps/loads to comments.

“Snippet”
For time
5 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
4 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
3 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
2 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)
1 x Push/Split Jerk (65-75%)
10 x Burpees
12 x KB Swings (32/24kg)

Post scores to comments.

Samy Daghir

14 thoughts on “09.25.2013”

  1. FYI – some folks have asked how you get a picture here.
    You don’t do it here, you use Gravitar: https://en.gravatar.com/
    Just about all WordPress sites (like this one) will use your email address with Gravitar and get the image you uploaded there.

    Reply
  2. “Bench Press” 5-RM 140 x 5
    “Snippet” 5 Rounds for Time
    5-4-3-2-1 Push Press + 10 Burpees & 12 KB Swings each round
    10:36 w/105# & 24kg

    Reply

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