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01.21.2015

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IMG_6474Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Walking Lunges
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch/Overhead Squat Complex
After movement review, warm up as needed before completing the following complex. Work up in weight as form allows.

Power Snatch +  Hang Power Snatch + 2 x Overhead Squat

Post loads to comments.

Impact/Focus #2: Bench Press 5-3-1+
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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

3 thoughts on “01.21.2015”

  1. Snatch Complex (1 x Power Snatch + 1 x Hang Power Snatch + 2 x OHS): 45/65/95/115/135lbs
    Bench Press: 205 x 7
    “Bunyan’s Journey”: 122 hammer strikes… Slaughtered by the DB farmers walk

    Good initiative, bad judgement.

    Reply

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