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DSC_0731Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog –> Run
High Knees
Grape Vines
II. Mobility

Impact/Focus: KB Swing & KB Snatch
After a review of technique for the movements work through the following work/rest intervals completing each task in as few broken sets as possible; challenging weight selections should reflect current proficiency with the KB American Swing and the KB Snatch.

5 Rounds of
1:00 work x 1:00 Rest
15 x KB Snatch (10R/10L)
25 x American KB Swings

Notes: If the workload is not completed within the minute of time allotted the athlete should take their rest time before adjusting weights or working set/rep volume as may be appropriate. 32/24kg would be considered Rx’d weight for this training evolution. Get some, freaks.

Post scores to comments.

“Mocha Ace”
Complete for time
5-4-3-2-1 reps of
Handstand Push-ups
Pistol (R)
Pistol (L)

Rest 1:00, Then…
10-8-6-4-2 reps of
Plyo/Clapping Push-ups
Squat Jumps

Rest 1:00, Then…
5-4-3-2-1 reps of
Lunges (Right)
Lunges (Left)

Notes: Squat jumps begin with a full ROM air squat that finishes with a jump to touch wallball targets or rig. Lunges are stationary.

Post scores to comments.

Skill Development
4-6 sets of +-10 repetitions x Toes-2-Bar, emphasizing one of the following:
I. Strength/Stamina development emphasized through strict repetitions.
II. Endurance/Coordination development needs to incorporate practice for skill proficiency regarding the Kipping (competition style).

Samy Daghir

1 thought on “02.09.2015”

  1. “KB Snatch” : 16kg – next time 20kg
    “Mocha Ace” : 3:20/3:40/2:32
    Modified as follows: SBs on GHD x 2; Pistol Assist on Rig – others Rx.
    “Skill Development” : did that.


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