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Tuesday 04.10.2018

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Warm-up Drills
I. Jump Rope x 3:00
(move/rest as needed to work skill set & warm-up)
II. 2-3 rounds of
3 x Pull-ups
5 x Power Snatch
7 x Overhead Squat
III. Mobility

Impact/Focus: Pull-up Training EOMOTM
Complete one of the following training options for Pull-ups every 2:00 for Five Rounds Total (10:00).

I. Max Reps x Deadhang Pull-ups
II. 5-7 x Scaled Banded Pull-ups
III. 3-5 x Negatives

Post selections, sets, reps to comments.

“Threefer Madness”
3:00 AMRAP of
5 x Power Snatch (115/75lbs)
15 x Wallball (20/14lbs)
1:00 Rest

3:00 AMRAP of
5 x Power Snatch (115/75lbs)
15 x Wallball (20/14lbs)
1:00 Rest

3:00 AMRAP of
5 x Power Snatch (115/75lbs)
15 x Wallball (20/14lbs)

Notes: Scale weight as necessary to facilitate an ability to navigate multiple rounds of the first AMRAP with sets of unbroken Power Snatch. Get some, freaks.

Post scores as total reps completed per AMRAP to comments.

Skill Development
For quality
5 Rounds of (:15 x :45 rest)
L-sit/V-sit (time)
Then…
5 Rounds of (15 reps x :30 rest)
GHD/Abmat Sit-ups (for reps)

Samy Daghir

3 thoughts on “Tuesday 04.10.2018”

  1. Pull-up Training: 15 • 7 • 7 • 6 • 6 (strict/deadhang).

    “Threefer Madness”: 2+6 • 2+2 • 2+2 Rx.

    Skill Development: ✔️.

    Reply

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