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Warm-up Drills
I. Run 800m
II. 15-12-9 reps of
Push Ups
Hollow Rocks
Air Squats
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups 5-3-3-1-1
Warm up as necessary before working through one of the following options:

Weighted Pull/Chin-ups 5RM-3-3RM-1-1RM

I. 5RM, 3RM and 1RM Weighted Pull/Chin-up
II. 5 sets band assisted Pull/Chin-ups x Max Reps
III. Pull/Chin-up Negatives

Post scores to comments.

“Respek II”
For time
40-30-20-10 reps of
Wallball (20/14lbs)
American KB Swings (24/16kg)
GHD/Abmat Sit-ups

Post scores to comments.

Samy Daghir

5 thoughts on “06.05.2013”

  1. Weighted Pull-ups 5/3/1RM – 25/35/53 (F) Tried to keep up with Tiff but failed there also.
    Respek II: 22:18 20#/16kg/GHDs


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