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08.20.2014

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DSC_0676Warm-up Drills
I. Run 400m
II. 2 Rounds of:
4 x Turkish Get-ups (alt.L/R)
8 x Push-ups (CFGS)
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Press 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.

“Plyonomics…?”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps of
Plyo Push-ups
Tuck-ups
Split Jumps

Post time to comments.

Samy Daghir

9 thoughts on “08.20.2014”

  1. Ahh… the days where CFNH and my cycles meet up….

    Press 3,3,3+
    70.4 x 5, 88 x 5, 105.6 x 3
    123.2 x 3, 140.8 x 3, 158.4 x 7

    Got pinned on rep 8.

    Lots of accessory work in place of conditioning.

    Reply
  2. Ahh… the days where CFNH and my cycles meet up….

    Press 3,3,3+
    70.4 x 5, 88 x 5, 105.6 x 3
    123.2 x 3, 140.8 x 3, 158.4 x 7

    Got pinned on rep 8.

    Lots of accessory work in place of conditioning.

    Reply

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