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Thursday 04.12.2018

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Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Rind Dip Training EOMOTM
Complete one of the following training options for Ring Dips (or static dips; scaled) every 2:00 for Five Rounds Total (10:00).

I. Max Reps x Strict Ring Dips
II. 6-8 reps x Scaled/Modified Dips
III. 3-5 x Jump through Dip ROM + Negative

Post selections, sets, reps to comments.

“Horseshoes & Hand-grenades”
Complete as many repetitions as possible during each work interval. Complete six rounds of a given movement before moving on to another exercise.

6 Rounds of :20 max reps x :10 rest of
Hang Power Cleans (95/65lbs)
:30 x Transition

6 Rounds of :20 max reps x :10 rest of
Push-ups
:30 x Transition

6 Rounds of :20 max reps x :10 rest of
DB Snatch*
:30 x Transition

6 Rounds of :20 max reps x :10 rest of
DB Front Squat**

Notes: DB Snatch will be :20 on the right arm, rest :10 seconds, then :20 on the left arm, etc. DB Front Squat may be interpreted as with the ends of the DB in each hand providing modified Front Rack position or as a traditional DB Goblet Squat. Get some, freaks.

Scores will be total reps per movement, with high and low scores noted if possible.

Samy Daghir

3 thoughts on “Thursday 04.12.2018”

  1. “Ring Dips” : did 8 reps per round in deference to my shoulder
    “Horseshoes and Hand-Grenades” : (75# & 35#)
    53 (11-6)/52(15-6)/38 (7-6)/54(9-9)

    Reply
  2. Ring Dips: 5×10 strict ring dips (first 4 dips of each set with held breath).

    “Horseshoes & Hand-grenades”: 54 • 43 • 48 • 48 Rx.
    * Hang Power Cleans: 13 + 10 + 9 + 7 + 7 + 8 = 54.
    * Push-ups: 13 + 8 + 7 + 6 + 5 + 4 = 43.
    * DB Snatch (50 lbs): 6×8 reps = 48.
    * DB Front Squat (50 lbs): 6×8 reps = 48.

    Reply

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