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Tuesday 01.29.2018

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ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility

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

Power Snatch 2-2-2-2-2 (increasing)

Notes: Work up to a heavy two rep or 2 rep record today providing 5 heavy sets have been accomplished. Get some, freaks.

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“Slam-braap”
Complete as many rounds and repetitions as possible in 10:00 of

Row 21kcal
21 x Remedial Slamball (30/20lbs)
Row 15kcal
15 x Remedial Slamball (30/20lbs)
Row 9kcal
12 x Remedial Slamball (30/20lbs)

Notes: One Round is the complete 21-15-9 couplet. Remedial Slamball is a modification to the Range of Motion for the traditional Slamball movement which will emphasize aspects of the points of performance commonly lost early in training applications. Practice makes perfect possible.

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Samy Daghir

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