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08.24.2016

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FullSizeRender-48Warm-up Drills
I. Row 2:00
II. 1-2 rounds of
9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 1-1-1-1 @ 95% 1RM

Notes: Warm-up weights should facilitate four working sets of one repetition each at 95% of individual Front Squat single repetition maximum.

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Athletes may increase weights as long as proper form allows.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “08.24.2016”

  1. “Front Squat” : 135# x 1 x 4
    “Split Jerk”: 125# x 2
    “Total Eclipse of the Heart” :
    21-15-9 Burpees & Pull Upls : 5:56

    Reply
  2. Front Squat: 185# (Feeling really good)

    Split Jerk: 155#x2

    “Total Eclipse of the Heart”: (21-15-9 Burpees/Pull-Ups) 8:14 Rx’d

    Reply

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