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09.20.2016

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fullsizerender“The struggle itself towards the heights is enough to fill a [human] heart. One must imagine Sisyphus happy.”
― Albert Camus, The Myth of Sisyphus and Other Essays

Warm-up Drills
I. Run 400m
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: Turkish Get-up Complex
Warm up as needed (3-5 sets; increasing in weight) before completing the following Turkish Get-up and KB Overhead Squat Complex Every two minutes for 6 rounds (12:00 EOMOTM).

1 x Turkish Get-up + 2 x KB Overhead Squat
1 x Turkish Get-up + 2 x KB Overhead Squat

Notes: The left and right side of each athlete must accomplish 1 x Turkish Get-up + 2 x KB Overhead Squats within the 2:00 time limit for a round and/or weight to be considered successfully completed.

Post loads to comments.

“Unbroken Ascents”
Complete as many rounds/reps as possible in 7:00 of
Wallball (20/14lbs) x 3,6,9,12,15,18…
Toes-To-Bar x 7
Rest 3:00
Then…
Complete as many rounds/reps as possible in 5:00 of
American KB Swings (24/16kg) x 3,6,9,12,15,18…
Burpees x 5

Notes: An optional challenge for those who might be feeling a little frisky today is outlined as follows; Wallball and Kettlebell sets must be completed ‘Unbroken’ (translation: in a single, continuous effort the rep load is completed). If a set is stopped early the athlete begins again at the first set/rep scheme and begins climbing again from there. Score is total points for each AMRAP individually. Get some, freaks.

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Skill Development
I. Goat work and Mobility efforts
II. Supplemental Pull-up Training (Ring Row emphasis this week).

Samy Daghir

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