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05.01.2014

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DSC_0033Warm-up Drills
I. Speed Rope Freestyle
6 Rounds (:45 work x :15 rest)
II. 3 rounds of:
8 x 1-arm DB/KB Press (4L/4R)
8 x Hindu Push-ups
8 x Hollow Rocks
III. Mobility

Impact/Focus: Press 5-3-1+
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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Grip or Rip”
6:00 AMRAP of
Row 200m
10 x Slamballs (40/20)
Rest 2:00
5:00 AMRAP of
5 x Hang Power Cleans (135/95)
10 x Toes-2-Bar
Rest 1:00
3:00 Max distance of:
Farmer’s Carry (32/24kg)

Post rounds/reps completed to comments.

Samy Daghir

6 thoughts on “05.01.2014”

  1. “Press” : Substituted HSPU’s with 2 Abmats
    “Grip or Rip”: 4/3 + 11/600′ w/ 20kg KBs
    Substituted Bench Press 115# for Cleans

    Reply
  2. “Press” : Substituted HSPU’s with 2 Abmats
    “Grip or Rip”: 4/3 + 11/600′ w/ 20kg KBs
    Substituted Bench Press 115# for Cleans

    Reply
  3. Press: 80×3

    Grip or Rip: 4 + 150m / 4 + 4 / 700 ft. rx except I subbed leg raises for t2bs to try and save my already wrecked hands a little.

    Reply
  4. Press: 80×3

    Grip or Rip: 4 + 150m / 4 + 4 / 700 ft. rx except I subbed leg raises for t2bs to try and save my already wrecked hands a little.

    Reply

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