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01.28.2015

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Announcement: We will be open normal business hours on Wednesday (1/28).

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
5 x Ring Rows
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
III. Mobility

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

Overhead Squat x 5-4-3-2-1

Notes: Focus should be on full ROM in the overhead position before weight. Address mobility issues if needed.

Post loads to comments.

“Lynne”
5 rounds for Max Reps of
Bench Press (Bodyweight)
Pull-ups

Notes: Scaling options for those unable to use bodyweight for bench press will be available.

Post reps for both exercises in all rounds.

Row Intervals
Double Tababta Row
8 rounds of: :40 on, :20 off for Total Calories.

Samy Daghir

4 thoughts on “01.28.2015”

  1. Overhead Squat: 5×45, 5×95, 5×115, 4×135, 3×155, 2×185, 1×205, 1×225, 1×235(f), 1x235lbs
    “Lynne”
    11/12
    12/10
    15/9
    15/6
    15/5

    Row max effort for kcal in
    8 rounds of (:40 x :20r)
    Score: 97kcal total

    That was one of the most fun Weightlifting Wednesday’s I’ve had, thanks to such a solid crew tonight.

    Reply
  2. Overheat squat:
    5×85
    4×95
    3×105
    2×115
    1×125
    1x 135 (fail)

    Lynne: Using 85# (a little over 50% bw, 70% of 1RM)
    10/8 for all five rounds

    Row: 81 kcals

    Reply

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