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IMG_0545“I know not what course others may take; but as for me, give me liberty or give me death!”~Patrick Henry

Blog Article by Donny Shankle: Understanding Misery

– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Run 800m
II. 2-3 Rounds for time of
3 x Rope Pulls to Standing
:15 x Handstand Hold (wall)
10 x Air Squats (Wall Therapy)
III. Mobility

Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
3 x Handstand Push-ups
5 x Back Squat (*see notes)
15 x GHD Sit-ups

Notes: Back Squat loads should be 70% of last week’s working weight of 3 x 5 Back Squat training (link HERE).

Post rounds completed to comments.

Skill Development
A. 21-15-9 reps/time (seconds) for quality of
Hip & Back Extension
L-sit or Support (Rings or Matador/Static)
B. DB Row: 3 sets of 10 reps, each side, increasing weight as proper form dictates.

Notes: Back Extension, Hip Extension, and Hip & Back Extension demonstration video link found HERE.

Samy Daghir

6 thoughts on “07.05.2016”

  1. “Fetch”: 4 + 9 (20:05, Samy made me finish my last 2 backsquats 🙂 ) 145# BS, 1 Ab Mat HSPU

    First workout I made it all the way to the top of the rope on every climb!


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