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IMG_7862Image: Congratulations to Mel and Draya on Graduation!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk

Push/Split Jerk 3-3-3-3 (90-95% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

Post loads to comments.

21-15-9 for time
Thrusters (95/65lbs)
Slamball (40/20lbs)

Notes: If it’s big and heavy, clean it to get it started overhead more efficiently.

Post scores to comments.

Skill Development
I. Cumulative 2:00 of L-sit
II. Cumulative 2:00 inversion work (lockout stinkbug holds, handstand against wall, freestanding, etc)
III. Mobility

Samy Daghir

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