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11.24.2015

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IMG_1412ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday:
Normal AM Classes
Noon
5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

 

Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
OR
II. Coach’s Choice
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.

Push/Split Jerk 3-3-3-3-3

Post loads to comments.

“Mashed Taters”
20 x Thrusters (95/65lbs)
20 x Bar Facing Burpees
20 x Russian Twists
20 x Pull-ups
20 x Pistols (each leg)
20 x American KB Swings (32/24kg)
20 x Windshied Wipers (95/65lbs)
20 x Medicine Ball Cleans (40/20lbs)

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

II. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

Samy Daghir

7 thoughts on “11.24.2015”

  1. Glad I did over an hour of mob last night.

    730 am, 19 degrees

    Pulled groinular area during stick game warm up. blahhh. 🙁

    Split Jerk:
    135# x3 (10# away from old 1 rep max)

    Mashed Taters:
    Thrusters (95/65lbs) – RX unbroken
    Bar Facing Burpees – RX unbroken
    Russian Twists – RX Broke into 2 sets
    Pull-ups – RX Sets of 4s into singles with the last few
    Pistols (each leg) – Some RX some band or pole assist
    American KB Swings (32/24kg) – RX Unbroken
    Windshied Wipers (95/65lbs) – RX Broke into 2 sets
    Medicine Ball Cleans (40/20lbs) – 20# slam ball – should have gone for a 40#

    Time: 12:12

    Reply
  2. Glad I did over an hour of mob last night.

    730 am, 19 degrees

    Pulled groinular area during stick game warm up. blahhh. 🙁

    Split Jerk:
    135# x3 (10# away from old 1 rep max)

    Mashed Taters:
    Thrusters (95/65lbs) – RX unbroken
    Bar Facing Burpees – RX unbroken
    Russian Twists – RX Broke into 2 sets
    Pull-ups – RX Sets of 4s into singles with the last few
    Pistols (each leg) – Some RX some band or pole assist
    American KB Swings (32/24kg) – RX Unbroken
    Windshied Wipers (95/65lbs) – RX Broke into 2 sets
    Medicine Ball Cleans (40/20lbs) – 20# slam ball – should have gone for a 40#

    Time: 12:12

    Reply

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