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04.10.2017

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FullSizeRender-81Warm-up Drills
I. Run 400m
II. 2 rounds of
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
10 x KB Swings (24/16)
III. Mobility

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

Front Squat 3-3-3-3-3

Notes: Only attempt a 3RM if you’re feeling good. Compare scores to 11.28.2016 or heaviest 3-rep weight from the month of November.

Post loads to comments.

“Thunderbird”
Complete for time
40 x Wallball (20/14)
10 x Power Snatch (115/75)
30 x Wallball (20/14)
10 x Power Snatch (115/75)
20 x Wallball (20/14)
10 x Power Snatch (115/75)
10 x Wallball (20/14)

Post times to comments.

Samy Daghir

6 thoughts on “04.10.2017”

  1. “Front Squat 3’s”: 155 # x 3
    “Thunderbird”: 13:23 (95# PC and 10 at the end because I wasn’t paying attention)

    Reply

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