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IMG_0023Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk10)
Work through the following sets of Back Squat using the percentage based sets outlined below.

To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

3 rounds for time of
Run 400m
21 x KB Swings (24/16)
12 x Pull-ups

Notes: This is a benchmark workout on our gym leaderboards. Get some, Freaks!

Post times to comments.

Samy Daghir

6 thoughts on “06.13.2016”

  1. 12:22 RX on Helen today. Woohoo! ^_^ unbroken kbs; split pull ups into chunks-last round ended with a few singles; tried to be consistent on the run.

  2. “Back Squat 3 x 5” : 170# and it felt much better. Feeling the improvement with this scheme.
    “Helen” : 15:17 Rx
    Better than 1/19/15 – but not a PR


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