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11193226_902078893171444_4263395076162118744_nWarm-up Drills
I. Row 3:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Clean Pull
5 x Clean
5 x Push Jerk
III. Mobility

Impact/Focus #1: Clean
Following movement review, warm up as needed (3 sets x 3 reps) before completing the following workload.

Clean 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed completing the following workload.

Push/Split Jerk 5-4-3-2-1

Post loads to comments.

5-10:00 Metabolic Conditioning

Skill Development: Posterior Chain (Optional)
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10

Samy Daghir

2 thoughts on “07.01.2015”

  1. Clean: 225×1
    Split Jerk: 210×1
    “Moose Snuggles”: 9 rounds +1 ttb

    Will do the posterior chain work during the PM sessions tonight… This was one of the most fun WW sessions in recent memory; great progress felt throughout the Split Jerks work. Thank you for the push, comrades.

  2. “Clean” : 125 (145 F)
    “Split Jerk”: 125
    not best day, back somewhat sore.
    “Moose Snuggles”: 7 Rounds


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