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Screen Shot 2016-04-12 at 12.02.45 AMWarm-up Drills
I. Row 2:00 (see notes)
II. 3 Rounds of
7 x Ring Rows
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility

Notes: Athletes will be encouraged to work their rowing efforts during the warmup today with an optional split time goal to hold for the 2 minute set piece. Ask your coach for an objective 500m challenging split time to work towards being able to maintain. Those a bit too sore or lacking in morale supply levels aren’t just going to be left to the purgatory of thoughtless rowing exertion; using the power curve and asking for some feedback on what your monitor is telling you is a second way in which we can spice up our monotonous warm-ups via practicing for performance capacity and movement refinement.

Impact/Focus: Ring Dip Ascension Ladder
For the first :30 seconds of every minute, on the minute, for twelve minutes complete the prescribed rep load of Ring Dips.
The first :30 of minute one require the athlete to complete 2 reps, the first :30 of minute two requires 4 reps to be completed, the first :30 seconds of minute three require 6 completed reps, continue for as long as possible increasing by two reps per round until failure or training’s conclusion.

Athletes are to climb as high up the rep ladder as possible within each :30 work interval time limit. If/When failure to complete the workload occurs the athlete begins the following Ring Dip set with 2 repetitions again, effectively starting over and proceeding from there by two reps per round until the time limit is reached.

Notes: Compare to scores from 11.03.2015 linked HERE. Get some, freaks.

Post scores to comments.

“Apples, Oranges, and !#@$%”
5 Rounds for time of
12 x Shoulder-2-Overhead (95/65lbs)
12 x Bar Facing Burpees
Row 12kcal

Skill Development: Midline Development
For quality, with expeditious emphasis, complete 15-12-9 reps or seconds of
I. GHD Sit-ups x Reps
II. Static Supine Plank Hold (on GHD) x Seconds
III. Hip and Back Extension x Reps

Notes: Demo video found HERE

Post training completed to comments.

Samy Daghir

3 thoughts on “04.12.2016”

  1. “Ring Dip Ascension Ladder” : 14 Dips in 0:30
    “Apples, Oranges, and !#@$%” : 23:10 (4 Rounds @ 95# – not one of my better decisions, + 1 Round @ 75#)


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