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04.14.2015

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DSC_0190Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Ring Rows
7 x Push-ups (CFGS)
7 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Muscle-ups
Against a 15:00 Running Clock work through one of the following levels of progression.

Muscle-up Work
I. Muscle-ups (CFGS) 5 sets of 3+ reps
II. Deadhang Muscle-ups 2-2-2-2-2

Muscle-up Transition Work x 15 reps followed by
IIIa. Deadhang Pull-ups 5-5-5-5-5
IIIb. Ring Support 5 x :20 hold

Post option completed to comments.

“Zero Order Intentionally”
Complete 4 rounds for time of
7-7-7-7 reps x Clean & Jerk (135/95)
30-25-20-15 reps x GHD Sit-ups

Post times to comments.

Samy Daghir

2 thoughts on “04.14.2015”

  1. “Muscle-ups”: false grip style 2-2-2, kipping 3-3-4-5
    “Zero Order Intentionality”: 11:45 W/135lbs
    Burpee Challenge Day 67 with Jaymes: with sets of 27-15-15-10

    Reply

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