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FullSizeRender 2Warm-up Drills
I. Speed Rope x 2:00 (*drills or continuous)
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility

Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.

Power Clean 1-1-1-1-1-1-1RM

Post loads to comments.

“Deep Blue Sea”
3 Rounds for max repetitions of (:45 on x :15 rest), rotating through the following four movements:
Thrusters (75/65lbs)
Burpees (Jump-2-Rig)
Row (kcal)

Post scores as total points (1 per rep/kcal) to comments.

Skill Development
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
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)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.

Samy Daghir

3 thoughts on “02.16.2016”

  1. Noon.
    PC: 155# PR. Felt like I could have kept going with some more time. Feeling considerably stronger and more confident in the starting position! 🙂
    Deep Blue: 47/34/130/25 RX
    Should have had quicker transitions after burpees to allow for more DUs and cals/pull.
    All in all, a good Tuesday!


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