IMG_0671Warm-up Drills
I. Row 2:00
II. 10-8-6 reps of
Forward Lunges (alt.legs)
Lateral Lunges (alt.legs)
Back Squat (45/30lbs)
Push Press (45/30lbs)
Deadlift (45/30lbs)
III. Mobility

Impact/Focus: Bar Muscle-up/Pull-up EMOTM
EMOTM for 10:00 complete one of the following movement/rep schemes to the best of your ability
I. Bar Muscle-ups EMOTM x 1-3 reps
II. Pull-ups/Chin-ups x 3-5 reps

Post scores to comments.

Complete as many rounds/reps as possible in 8:00 of
12 x Bumper G2OH (45/25lbs)
12 x Thrusters (45/30lbs)
20 x GHD/Abmat Sit-ups
Rest 2:00
Complete as many rounds/reps as possible in 4:00 of
6 x Bumper G2OH (45/25lbs)
6 x Thrusters (45/30lbs)
10 x GHD/Abmat Sit-ups

Post scores to comments.

Skill Development
I. Additional Bar Muscle-up Instruction/Practice
II. Post training preventative maintenance (mobility, foam rolling, mashing, etc.) Shoulders, Hips, and/or other miscellaneous Olympic Lift specific drills.

About Samy

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3 Responses to 03.18.2014

  1. erica says:

    8 min amrap
    4 min amrap

  2. Alison says:

    Pull-Up Negatives
    25#plate/45#bar/ab mat

  3. Peter says:

    “L.A.C.E.” : 3 rnds & 3 rnds w/35# plate

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