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04.29.2014

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DSC_0080 (2)Warm-up Drills

I. Run 400m
II. 6:00 AMRAP of
2 x Turkish Get-ups (1L/1R)
6 x American KB Swings
10 x Walking Lunges
III. Mobility

Impact/Focus: Back Squat 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Frantic”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
10 x Deadlift (225/155lbs)
15 x Bar Facing Burpees

Post rounds/reps completed to comments.

Skill Development
6-8 sets of :05-:15 of L-sit holds (or variations/scaled movements)

Samy Daghir

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