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11.10.2015

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FullSizeRender“Show me a thoroughly satisfied man and I will show you a failure.”
–Thomas A. Edison

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 L-Sit Hold (Rings/Matadors)
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Rowing Intervals
Complete the following max effort rowing intervals
5 Rounds of
Row 350m
Rest 1:00

Post scores to comments.

“Fuel the Fire”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x ‘American’ KB Swings (24/16)
20 x Abmat Sit-ups

Post scores to comments.

Skill Development
I. Mobility
II. Muscle-up Training:
A. 3 sets of 10 reps x Muscle-up Transitions (assisted as needed)
B. 4 sets of 3 reps x Negative Muscle-ups (Low Rings, L-sit Position)
III. Muscle-up, Ring Dips & Support Training:
3 Rounds (rest as needed between efforts)
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Samy Daghir

9 thoughts on “11.10.2015”

  1. Best way to start the day. AM gets it done. 🙂

    Row: 1:20/1:23/1:25/1:25/1:19
    Maintained 26-28 s/m Split was shady at and avg of 1:57
    1/2 to full pull starts
    Slow… would like to start training for 2016 Crash Bs in Boston.

    Fuel the Fire: 1:19/0:59/0:54/1:00/1:01
    Focus on hips and toosh with sit ups. Less rashes are the objective.

    Reply
  2. Best way to start the day. AM gets it done. 🙂

    Row: 1:20/1:23/1:25/1:25/1:19
    Maintained 26-28 s/m Split was shady at and avg of 1:57
    1/2 to full pull starts
    Slow… would like to start training for 2016 Crash Bs in Boston.

    Fuel the Fire: 1:19/0:59/0:54/1:00/1:01
    Focus on hips and toosh with sit ups. Less rashes are the objective.

    Reply
  3. “Row Intervals”: 1:16/1:17/1:22/1:23/1:21
    “Fuel The Fire”: 1:23/1:27/1:31/1:35/1:24
    Muscle-Up/Ring Dip Hold/Ring Support x 2 – just because.

    Reply

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