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DSC_0037Spoiler Alert: Nutrition Seminar this Saturday (Jan 10th) and 11:00am

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
50ft x Waiters Walk
7 x Hollow Rocks
10 x Hindu Push-ups
III. Mobility

Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Overhead Squat 3-3-3-3-3

Notes: Athletes should be focusing on quality range of motion and addressing any flexibility restrictions¬†during today’s movement. Form before weight today.

Impact/Focus #2: Bench Press 5-5-5+
Work through the following sets of Bench Press using the 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 single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: 1-Rep Maximum/Percentage Calculator

5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “01.07.2015”

  1. Bench: 130*12
    OHS: 120*11 (once again, I saw a “+” on the board where there was none).

  2. OHS: 115×3
    Bench Press: 100×9
    Burpees/Ring Rows: 52/I don’t know. I counted 80 but that is way more than anyone had and that is not because I’m a ring rower extraordinaire, it’s because I obviously cannot count.


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