Posted in

– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

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 #1: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 3-3-3-2-2-2

Post loads to comments.

Impact/Focus #2: Barbell Row/TTB EMOTM
Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments:
Odd Minutes: 3 x Barbell Row
Even Minutes: 10 x Toes-2-Bar

Notes: there are two movements, Barbell Row and Toes-2-Bar , which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution.

Post scores to comments.

5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “09.28.2016”

  1. Split Jerk: 165#x2 (Old 1RM…PR), 170#x1 PR! (Tried twice, got the first jerk but failed the second. Second attempt was so close!)

    Barbell Row/T2B: 105# Row

    MetCon: 4 rounds – 15 GHD / 20 Wall Ball
    7:43 Rx’d


Leave a Comment