(603) 782-8230 | [email protected]

10.17.2013

Posted in

Warm-up Drills
I. Row 750m (Damper 4)
II. 2 rounds of
7 x Pull-ups
7 x Medicine Ball Cleans (40/20lbs)
7 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Back Squat/Front Squat
Work through the most applicable squat movement/sets/reps from the options below:

I. Back Squat 4×6
6 x 65%
6 x 75%
6 x 80%
6 x 80%

II. Front Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%

III. Front Squat
5 x 70%
4 x 80%
3 x 85%
3 x 90%

Post sets/reps to comments.

“Rabbit’s Hole”
For time
5 x Rope Climbs
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift (225/155lbs)
Over-unders

Post times to comments.

Samy Daghir

3 thoughts on “10.17.2013”

Leave a Comment

Archive