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img_3033Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean
Warm up as needed (3 sets x 3-5 reps, increasing weight each set) before working to establish 9, 6, and 3 rep records of ‘Unbroken’ Power Cleans;

Power Clean x 7-6-5

Notes: Reference the following two posts for relevant training recently executed, 11.15.2016 and 11.29.2016.
Today’s repetitions are Touch and go at the deck only. Even a re-grip off the deck is a foul. No dumping. Increase weights across sets and track total load lifted as set 1 weight + set 2 weight + set 3 weight. Rest as needed between sets.

Post loads to comments.

5 Rounds for time of
Row 15kcal
12 x 1-arm DB Snatch (50/30lbs; Alt.R+L)
9 x Box Jumps (24/20”)

Notes: Alternate arms for the KB Snatch; each round has a 6 reps per arm (12 total).

Post scores to comments.

Skill Development
Complete the following L-sit static hold interval work as shown below.

L-sit Static Hold:
8 Rounds of (:20 work x :10 rest)

Notes: Utilize rings, paralettes, or a pull-up station for a flex-arm hang movement set-up as needed.

Post cumulative time in L-sit to comments.

Samy Daghir

3 thoughts on “12.13.2016”

  1. …”Back in the saddle again……”
    “Power Cleans 7-6-5″ : 115 x 7 – 125 x 5 – 125 x 5
    Second group only 5 due to bad form..last 5 much better.
    “Hellenic-Fifer”: 16:36 (30#/24”)
    Shoulder much improved and good to be back !


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