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DSC_0002 (2)Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
1 x Rope Climb
10 x Hollow Rocks
20 x Jumping Jacks
III. Mobility

Impact/Focus: Back Squat
Work through the following sets/reps

Back Squat Cycle Week 3/Day 2
10 x 60%
10 x 65%
8 x 70%
8 x 75%

Post sets/reps to comments.


“Lemon Disinfectant”
For time
Run 400m
20-15-10 reps of
Deadlift (225/155lbs)
GHD sit-ups
Box Jumps
Run 400m

Post scores to comments.

Skill Development
1:00 x Ring Support (scale to forward lean/Ring precursor holds as needed)

Samy Daghir

12 thoughts on “10.03.2013”

  1. Front squat 75X5
    Lemon disinfectant: 18:35 (135#, abmat 14#, 20″ box)
    banged up my left shin again, in the same spot as before…OUCH!

  2. Front Squat: 155 x 6
    “Lemon Disinfectant” 16:44 205#/GHD/24″

    I wrote 175# on the board, but it was really 205#. Thank god it was really 205# because otherwise, I turned into a bitch…that shit seemed really heavy.


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