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– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.

Push/Split Jerk x 5-3-3-1-1-1

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Front Squat 2-2-2-2
Drop Sets 6-6 @ 60-70%

5-10:00 of Metabolic Conditioning

Samy Daghir

3 thoughts on “01.13.2016”

  1. Noon.
    Jerk: 155# (felt like i had a lot more in me-played it smart with the injury).
    FS: 205# x2
    Metcon: 3 rnds flat. 1st time using a sledge. 70# KBS for farmer’s/35# for waiter’s carry/70# Russian Swings.
    Active rest day with hot yoga tomorrow.
    Rest day Friday.
    Strongman Saturday.


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