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10989229_835646443148023_169612521349490688_nWarm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch Work
Warm-up as needed before completing the following workload.

3×2 Hang Snatch
3×2 Snatch
3×3 Overhead Squat

Notes: Prescribed workout is sets x reps. Technique over weight is focus today.

Post loads to comments.

Impact/Focus #2: Front Squat
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3 x 90%

1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Row Intervals
Complete 6 rounds of
Row 1:00/Rest :30

Post total meters to comments.

Samy Daghir

3 thoughts on “03.04.2015”

  1. “Snatch Stuff”: Power Snatch 85#/OHS 45# /FS 145# only made it to 80% step.
    “Row Intervals” : 1547m (I didn’t cheat the rower)


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