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Warm-up Drills
I. Speed Rope 6:00
Single-unders x 6 sets of
(:40 work x :20 Rest)
Double-unders x 6 sets of
(:30 work x :30 rest)
II. 3 Rounds of Max Reps or 8-8-8 reps each round of
Chin-ups (Underhand/Normal Width)
Push-ups (Chest to Deck/Lockout:ROM)
Walking Lunges (alt.R/L)
III. Mobility

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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%
5 x 50%
3 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

Ten Rounds for time as follows
10-9-8-7-6-5-4-3-2-1 x Ring Push-ups
10-9-8-7-6-5-4-3-2-1 x Ring Row
5-5-5-5-5-5-5-5-5-5 x Box Jumps (24/20”)

Notes: All athletes should be stepping down from Box Jumps with one leg at a time for the following month to six weeks of plyometric/vertical building training. Set-up Ring Rows/Ring Push-ups to facilitate the most challenging Plank position/Hollow hold position possible. Athletes generally find that suspending the rings level with the edge of a plyo box or even a KB Handle to multiply the efficacy experienced through this particular training evolution. Too belt fed? Eh.

Skill Development: Pistol/One-legged Squat

Notes: Individual effort as time permits to practice this particular balance/coordination challenging movement.

Samy Daghir

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