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– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hindu Push-ups
10 x KB Swings
III. Mobility

Impact/Focus #1: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

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Impact/Focus #2: “Erg Intervals”
Complete 5 Rounds of the following for best time possible during each effort.
Row 500m
Rest 1:00

Notes: Minimum scoring data would be high and low scores + avg (if possible). Athletes should aim to keep scores within :10 of one another.

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5-10:00 Metabolic Conditioning

Samy Daghir

5 thoughts on “08.17.2016”

  1. “Bench Press 3s” : Stopped at 135# due to shoulder
    “Erg Intervals”: 1:59.7/2:03.5
    “Met Con”: 4 Rounds
    0:50 Burpees 0:10 Rest + 0:50 Slamballs 0:10 Rest
    Total Reps: 36 Burpees/55 Slamballs (30#)


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