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11.01.2013

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of:
6 x Turkish Get-ups (alt.L/R)
8 x Push-ups (CFGS)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Bench Press 3-3-3-3-3RM
Warm up as necessary (2-3 sets) before working up to a 3 rep maximum effort on Bench Press.

Bench Press x 3-3-3-3-3RM

Post loads to comments.

“The Flow”
Complete as many rounds/reps as possible in 7:00 of
5 x Muscle-ups
7 x Overhead Squats (115/75lbs)
9 x Clapping Push-ups
Rest 2:00
Then…
Complete as many rounds/reps as possible in 7:00 of
5 x Burpees (6″Target)
7 x Box Jumps (24/20”)
9 x Toes-2-Bar
Rest 2:00
Then…
2:00 x Max Reps of Snatch (115/75lbs)

Post scores to comments.

Samy Daghir

6 thoughts on “11.01.2013”

  1. “Bench Press 3RM” 145 x 3
    “The Flow”: 2 +3MU/2 + 2 T-2-B/12 Snatches (Sans Squat)
    Criteria: MU/45#OHS/24″/75# Snatch, no squat

    Reply
  2. “Bench Press 3RM” 145 x 3
    “The Flow”: 2 +3MU/2 + 2 T-2-B/12 Snatches (Sans Squat)
    Criteria: MU/45#OHS/24″/75# Snatch, no squat

    Reply

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