Tuesday 01.21.2020

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Warm-up Drills
I. Run or Row 400/500m
II. Foam Rolling Drills
III. Yoga Series, Front Rack :30 Squat Hold, etc.
IV. Mobility

Impact/Focus: Clean Doubles Every :75 x 8 Rounds
Warm-up with sets of 1-3 reps climbing to a weight that’s no heavier than 75-80% of a 1RM to begin the following training on the clock.

Every :75 complete the following

8 Rounds
Clean x 2 Reps

Notes: Working at a consistent weight across sets and reps would be more ideal than climbing every round or two for most athletes today; this approach is beneficial to movement development as well as strength/power gains.

Post scores to comments.

For time
21-15-9 reps of
Full Cleans (135/95lbs)
Ring Dips

Notes: Scaling approach for weight and Ring Dip movements will be covered during the whiteboard brief.

post scores to comments.

Skill Development
3 Rounds for Quality of
15-20 x GHD Sit-ups
:12 x L-sit Hold

Samy Daghir

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