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IMG_0123Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Push or Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Push or Split Jerk x 5-4-3-2-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Unless strange ritualistic nature kicks in these sets should come from the rack versus the floor. Get some, freaks.

Post loads to comments.

“Volume Frequencies”
6 Rounds for time
12 x American KB Swings (32/24kg)
40 x Double-unders

Post times to comments.

Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)

Samy Daghir

4 thoughts on “04.13.2017”

  1. “Split Jerk 5-4-3-2-1”: 135# x 1
    “Volume Frequencies” : 18:36 24kg
    That took longer than was necessary….but, getting there.

    Katelyn……missed you being there when such a lovely photo was posted on today’s page. I definitely recognize that position!!!


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