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12.14.2016

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fullsizerender-68Warm-up Drills
I. Run (Indoors)
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 3-3-3-3-3

Impact/Focus #2: Back Squat (Week 12)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)

5-5-5 @ 5-10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.

Post scores to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “12.14.2016”

  1. Split Jerk: 140×3….a 3rep weight I haven’t touched in almost a year. yay!

    Back Squat: 175×5. Haha, also deloading apparently.

    Metcon: 7 RX

    Reply

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