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04.27.2017

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Nate and I (Samy) after our Tough Ruck expedition... I need pics from all you freaks that trekked with us! Thank you all so much for this.
Nate and I (Samy) after our Tough Ruck expedition… I need pics from all you freaks that trekked with us honoring our fallen! Thank you all so much for this experience.

“If I have seen so far, it is because I have stood on the shoulders of giants.” –Isaac Newton

ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each (barbell)
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 4-4-4-4 (80% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post scores to comments.

“Grindin”
Complete as many rounds/reps as possible in 12:00 of
Row 250m
6,9,12 … x Burpees
6,9,12 … x Slamball (40/20lbs)

Notes: Row distance per round remains the same while Burpees and Slamball climb reps as shown. Get some, freaks.

Post scores to comments.

Skill Development: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.
2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.

Post scores to comments.

Samy Daghir

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