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03.01.2017

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16998664_1316709198375076_342221784768039420_nWarm-up Drills
I. 2:00 Speed Rope Drills
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: Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Snatch.

Snatch 3-3-3-3-3

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Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 5-5-5-5

Notes: This is a prep week for an upcoming Front Squat strength cycle. Use this time to focus on technique while climbing in weight as necessary.

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

5 thoughts on “03.01.2017”

  1. Snatches felt great!!!! Once I got up to 170 on FS, I felt like my quad was being ripped apart…so I stopped. 🙁 Hope continuing to modify this week will help get me back quicker next week. 🙂

    Reply
  2. Snatches felt great!!!! Once I got up to 170 on FS, I felt like my quad was being ripped apart…so I stopped. 🙁 Hope continuing to modify this week will help get me back quicker next week. 🙂

    Reply

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