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03.02.2016

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12783767_1017826784929987_294441345821211105_oWarm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch
Following movement review, warm up to the recommended weight before completing the following workload of Snatch.

Snatch 1-1-1-1-1-1 (80-85% of 1RM)

Post loads to comments.

Impact/Focus #2: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Wendler 5/3/1 Calculator

Compare scores to 02.01.2016

Post sets/reps/loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

6 thoughts on “03.02.2016”

  1. Snatch (power) 85#
    Back Squat : 175 x 8
    Met Con: 3:00 Max Reps :
    Wall Ball/ Kettlebell Swings/Tire Bounds
    40/46/21 Starting with KB (24kg)

    Reply
  2. Snatch (power) 85#
    Back Squat : 175 x 8
    Met Con: 3:00 Max Reps :
    Wall Ball/ Kettlebell Swings/Tire Bounds
    40/46/21 Starting with KB (24kg)

    Reply

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