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12.03.2013

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Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up as necessary before working up to a new Deadlift 1 rep maximum.

Deadlift 1-1-1-1-1RM

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“Time Zone”
Against an 8:00 Running Clock
Odd Minutes: Max reps x Rope Climbs
Even Minutes: 15 x KB Swings (32/24kg)
Rest 2:00
Then…
Against an 8:00 Running Clock
Odd Minutes: Max kcal x Row
Even Minutes: 15 x GHD/Abmat Sit-ups

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Samy Daghir

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