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Friday 03.22.2019

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Warm-up Drills
I. Row 500m
II. 3 Rounds for quality of
6 x Turkish Get-ups (alt.arms)
8 x Hollow Rocks
10 x American KB Swings
III. Mobility

Impact/Focus: “640 Kilos to Freedom”
Versus a ten minute clock complete 640 kilos of Turkish Get-ups via one of the following set/rep schemes.
20 reps x 32kg
27 reps x 24kg
32 reps x 20kg
40 reps x 16kg

Post total kilos moved or time to complete to comments.

“Pauladeen’s Dish”
10,9,8,7,6,5,4,3,2,1 reps for time of
American KB Swings (24/16kg)
Wallball (20/14lbs)

Notes: Scaling options are as follows…
L3 (Rx+): Unbroken sets, 32/24kg for the American KB Swings, Wallball Two-fers.
L2 (Rx): As shown above.
L1 (Scaled): Scale the weight as needed per movement.

Post scores to comments.

Skill Development: Nineteen Point Five Drills
Optional/Time Permitting complete the following for quality focusing on rep/set transition and smooth unbroken sets (working on ideal re-rack for thrusters, kipping efficiency on pull-ups etc, set/rep scheme and strategy planning).

5-7 Rounds of
3 x Pull-ups (strict, kipping, butterfly)
5 x Thrusters (weight based individually)

Samy Daghir

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