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11705813_1889566997934407_5566283292072439886_oWarm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus: Push Press
Warm-up with three sets of three reps each, working up in weight each set.

Push Press 3 x 5 (95%)

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“Persistence Diva”
Complete as many reps/meters as possible for each movement within the time allotted
1:00 x Ring/Static Dips
2:00 x KB/DB Snatch (24/16kg)
3:00 x Row (meters)
2:00 x Overhead Squat (95/65lbs)
1:00 x Burpees

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Skill Development
I. Muscle-up: 3 sets of 3-5
Ia. Muscle-up Transition Drill: 3 sets of 10
II. Hip & Back Extensions 3 sets of 10
III. Mobility/Recovery work
IV. Slay them goats.

Samy Daghir

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