Thursday 02.18.2021

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Abe and Jay enjoying some ham time…

Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Scorpion Sandwhich
IV. Mobility

Notes: Overhead Mobility Emphasis with Foam Rolling and Mobility Drills.

Impact/Focus: Pull-Push EMOTM
Warm-up for Strict Pull-ups and Push-ups or Ring Dips, selecting the Push movement component athletes will also use for the following Met.Con.

Every minute on the minute for 12:00 total work through the following;

Odd Minutes: 5 to 10 reps x Strict Pull-ups
Even Minutes: 5-8 x Strict Ring Dips or 10 x Push-ups


  • Complete a repeatable rep load for as many total reps per movement as possible.
  • Ensure the Push component matches the movement selected for the following metabolic conditioning (met.con.) below.
  • Rx+ would be 2-3 x Muscle-ups on the bar or Rings every minute x 10 of the 12 rounds.

Post scores to comments as total reps per movement.

“Crash Bandicoot”
Complete 5 Rounds for time of
5 x Power Clean (135/95lbs)
10 x Ring Dips or Push-ups
15 x Box Jumps (24/20”)


  • Scale movements as possible to facilitate unbroken sets for the Power Cleans.
  • Select the same Push movement that was executed above in the Impact/Focus portion of training.
  • Scale Box Jump heights or just a box Step up as needed.

Post scores to comments.

Samy Daghir

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