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11.24.2014

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DSC_0419Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
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 87%
3 x 90%
3 x 93%

Post loads to comments

Notes: 1-Rep Maximum/Percentage Calculator

“Bacon Bits”
Complete as many rounds/reps as possible in 14:00 of
3 x Muscle-ups
10 x Power Snatch (95/65)
15 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

Samy Daghir

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