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02.24.2014

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps to comments.

“30 Rep KB Swing Test”
Complete the following workload EOMOTM for 10:00.

30 x KB Swings (32/24kg)

Notes: Yes, Every ‘Other’ Minute On The Minute. American Swings. Unbroken is the standard.

Post scores to comments.

Skill Development
2:00 x Ring Support

Notes: Scale to forward lean on the rings x 1:00 as necessary.

Samy Daghir

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