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IMG_1500“Bodily haste and exertion usually leave our thoughts very much at the mercy of our feelings and imagination.”
–George Eliot, Adam Bede

Warm-up Drills
I. Coach’s Choice
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
5 x Press
III. Mobility

Notes: 45/35lb barbells.



“Gracey-Poo” (Paleo Re-test #3)
Complete for time
10 x Clean & Jerks (135/95lbs)
Run 200m
10 x Clean & Jerks (135/95lbs)
Run 400m
10 x Clean & Jerks (135/95lbs)
Run 200m
10 x Clean & Jerks (135/95lbs)
Run 400m

Post times to comments.

Skill Development: Inversion Clinic
Work through handstand skill training options below (get creative, have fun)
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)
-Handstand Walks x Distance
Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).

Samy Daghir

5 thoughts on “11.17.2015”

  1. Love our 730 AM crew! Good mojo!
    Didn’t love the 28 degrees so much though. Layers!

    Crunchy shoulders and tight quads today.

    Over a minute slower than last time. Chased Kyle last time in the afternoon. Having a rabbit makes a big difference…and so does warmer weather. 😉


    90 minutes of hot yoga planned for tonight. woot!

  2. “Gracey-Poo”: Invalid time. I was under the misapprehension that all runs were 200m !!
    So, my 13:00 time is of no consequence.


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