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11666163_902091633170170_8892526274123411899_n“How can a three-pound mass of jelly that you can hold in your palm imagine angels, contemplate the meaning of infinity, and even question its own place in the cosmos? Especially awe inspiring is the fact that any single brain, including yours, is made up of atoms that were forged in the hearts of countless, far-flung stars billions of years ago. These particles drifted for eons and light-years until gravity and change brought them together here, now. These atoms now form a conglomerate- your brain- that can not only ponder the very stars that gave it birth but can also think about its own ability to think and wonder about its own ability to wonder. With the arrival of humans, it has been said, the universe has suddenly become conscious of itself. This, truly, is the greatest mystery of all.” ― V.S. Ramachandran, The Tell-Tale Brain: A Neuroscientist’s Quest for What Makes Us Human

Warm-up Drills
I. Speed Rope 2:00
II. 3 Rounds of
:10 x Handstand Hold
10 x Ring Rows
10 x Hollow Rocks
III. Mobility

Impact/Focus: American KB Swing Strength
Complete 5 sets every other minute on minute for 10:00 total.
20-30 x American KB Swings

Notes: Increase weight if possible over the course of the sets. Rx’d athletes should strive to work at 32/24kg.

Post sets/reps/loads to comments.

Complete for time
40 x Double-unders
20 x Ring Dips
30 x Double-unders
15 x Ring Dips
20 x Double-unders
10 x Ring Dips
10 x Double-unders
5 x Ring Dips

Post times to comments.

Skill Development (Optional)
3 sets of 10 x Muscle-up Transition
:60 x Cumulative Time in L-sit Position (Rings/Matadors)
3 sets of :15-:30 x Ring Support

Samy Daghir

2 thoughts on “06.30.2015”

  1. KB Swings: 32kg x 25 reps
    Notes: five rounds, one unbroken, four broken
    “Pertinacity”: 4:30 rx’d
    4 sets of :15 L-sit on rings
    20 x Muscle-up transitions


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