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05.13.2014

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photoWarm-up Drills
I. Run 400m
II. 12-9-6 reps of
‘American’ KB Swings (24/16kg)
Medicine Ball Cleans (20/14lbs)
Wallball Shots (20/14)
III. Mobility

Impact/Focus: Back Squat Deload
Complete the following reps based off of your 1RM Deadlift.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Water Trapezius”
For time
75 x Double unders
Then…
8 rounds of
10 x Cal Row
5 x Strict Handstand Push-ups

Post times to comments.

Samy Daghir

4 thoughts on “05.13.2014”

  1. “Back Squat”: 115# with tender back
    “Water Trapezius”: 13:40
    SUx3/HSPU 2 rounds & Window Stink Bugs 6 rounds

    Reply
  2. “Back Squat”: 115# with tender back
    “Water Trapezius”: 13:40
    SUx3/HSPU 2 rounds & Window Stink Bugs 6 rounds

    Reply

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