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fullsizerender-51Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 Ring Support
5 x Pull-ups
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Power Snatch
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.

2 x Power Snatch

Notes: Athletes may choose to increase weights as they wish. Lower catch position (not too low) and speed will be the focus for today’s training.

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“Rudimentary Equations”
Complete for time
Run 200m
12 x Muscle-ups
Run 400m
9 x Muscle-ups
Run 800m
6 x Muscle-ups

Notes: Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 1.5x reps; or 2x reps alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE.

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Samy Daghir

4 thoughts on “09.16.2016”

  1. Power Snatch: 110×2 – PR!
    Rudimentary Equations: 19:54 with muscle up transitions with a red band – about 2/3 with no box, the rest with 🙂

  2. “Power Snatch” : 95#
    “Rudimentary Equations”: 21:52 (only 4 MUs in 2nd set – + Pullups/Ring Dips)
    Bit of a struggle today – need to get back to peak performance.


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