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10.10.2013

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DSC_0009 (2)Warm-up Drills
I. Run 400m
II. 10-8-6 reps of
Medicine Ball Cleans (40/20lbs)
KB Swings (24/16kg)
Hollow Rocks
III. Mobility

Impact/Focus: Back Squat/Front Squat
Complete the workload from your current squat cycle assignment.
I. Back Squat Cycle Week 4/Day 2
8 x 65%
8 x 70%
8 x 75%
8 x 80%

II. Front Squats
8 x 65%
8 x 70%
6 x 75%
6 x 80%

Post loads to comments.

“Tough Stomach”
5 rounds for time
5 x Handstand Push-ups
10 x Pull-ups
15 x KB Swings (32/24kg)
20 x Slamballs (40/20lbs)

Post scores to comments.

Samy Daghir

8 thoughts on “10.10.2013”

  1. Back Squat 8x’s 85#
    Tough Stomach (Modified for Wrist)
    5x’s DB Push Press 20#
    10x’s Pull Ups w/Green Band
    15x’s American KB Swing 16KG
    20x’s Slam Ball 20#
    5 Rounds in 19:21

    Reply
  2. Deadlifts (because my back sucks)- 3 x 315#
    Tough Stomach- 17:41 Ab Mat Sit Ups instead of Slam Balls. Too many defective slam balls..

    Reply

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