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07.28.2014

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07.24.2014 008Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x Single-arm KB Swings (16kg)
8 x Single-arm KB Clean & Press
10 x Goblet Squats
III. Mobility

Impact/Focus: Back Squat Week 9
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 85%
3 x 90%
3×2 x 95%

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“Fool’s Gold”
For time
10-9-8-7-6-5-4-3-2-1 reps of Ring Dips
20-18-16-14-12-10-8-6-4-2 reps of Mountain Climbers

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Samy Daghir

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