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Friday 12.14.2018

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
50ft x Waiters Walk
10 x KB Deadlift
10 x KB SDLHP
10 x KB Swings
III. Mobility

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

Deadlift 5-5-5-5-5 (increasing)

Notes: Work up to the heaviest form savvy five rep set possible. After using three or more sets to warm-up, increase the weight across 4 to 5 working sets in order to establish this day’s personal best rep record.

Post loads to comments.

“Slurry”
For time
15 x 1-arm KB Overhead Walking Lunges (L)
15 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
30 x KB Swings (24/16)

12 x 1-arm KB Overhead Walking Lunges (L)
12 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
24 x KB Swings (24/16)

9 x 1-arm KB Overhead Walking Lunges (L)
9 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
18 x KB Swings (24/16)

6 x 1-arm KB Overhead Walking Lunges (L)
6 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
12 x KB Swings (24/16)

3 x 1-arm KB Overhead Walking Lunges (L)
3 x 1-arm KB Overhead Walking Lunges (R)
15 x GHD Sit-ups
6 x KB Swings (24/16)

Post scores to comments.

Samy Daghir

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