Thursday 09.21.2017

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Dino Push Jerking 255lbs like buttah. Yesssss!

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

“Oh, Snap”
Complete as many rounds/reps as possible in 18:00 of
40kcal Row
40 x GHD Sit-ups
40 x 1-arm DB Snatch (alt.L/R;50/35lbs)
40 x Russian Twists (50/35lbs)
40 x Walking Lunges (20R+20L)

Notes: Each rotation of the torso is one repetition of a Russian Twist. Use a singe dumbbell held with both hands for this movement, feet elevated during execution. DB Snatch is 20 reps per arm, alternating sides with a single dumbbell. Walking lunges are 20 per leg.

Get some, freaks.

Post scores to comments.

Skill Development
*See whiteboard for guidance.

Samy Daghir

3 thoughts on “Thursday 09.21.2017”

  1. Oh, Snap: 1+95 (scaled to 25# Snatches and Russian Twists & Ab Mat Sit-ups to recover from the first half of the week in preparation for Team Series ?)


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