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09.03.2014

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DSC_0753Warm-up Drills
I. Row 2:00
II. 3 rounds of
8 x Front Squat (45/35)
8 x Press
8 x Hollow Rocks
III. Mobility

Impact/Focus: Press Deload
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting 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 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Autumn Fresh”
For time (20:00 cutoff)
100 x Double-unders
50 x Wall Balls (20/14lbs)
40 x GHD/Abmat Sit-ups
30 x Plyo Skiers
20 x Slammies (40/20)
10 x Tire Flips

Post scores to comments.

Samy Daghir

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