Thursday 09.19.2019

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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift 3 Rep Intervals
Warm-up to a working weight 5 to 15lbs heavier than last week’s Deadlift sets of three reps before working through the following.

Every 2:00 x 6 Rounds of
3 reps x Deadlift

**all sets @ same weight, +5 to 15lbs from last week.

Post scores to comments.

“Dirty Blitz”
14:00 AMRAP of
10 x Bar Muscle-ups / 15 x Pull-ups
20 x DB Front Squat (50/35lbs)
30 x DB Hang Clean & Jerk (15R+15L)
40 x Box Jump (from plank)
50 x GHD Sit-ups / Abmat Sit-ups
60 x Reverse Wallball (20/14lbs)

Notes: Scaling for Pull-ups and Abmat Sit-ups as substitute movements are 15 for 10 reps and 1:1 respectively.

Post scores to comments.

Skill Development
A. 3 sets of 3 reps x Pull-ups (w/:02 second negative)
C. 10 x Pistols per leg with controlled negative to a supported bottom of rep (ie box squat pistols)
D. 50 x Hollow Rocks
E. 1:00 x L-sit or Ring Support in as few sets as possible
F. Spikeballlllllll!!!!!!!!

Samy Daghir

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