Thursday 09.14.2017

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Dylan’s first Muscle-up skill achievement inauguration… Getting after it, YESSSSSSS!

“The struggle itself towards the heights is enough to fill a [human] heart. One must imagine Sisyphus happy.”
― Albert Camus, The Myth of Sisyphus and Other Essays

Warm-up Drills
I. Run 200m
II. 2-3 Rounds of
5 x Pull-ups
:10 x Kick-up to Handstand Hold
10 x Medicine Ball Cleans (20/14lbs)
III. Mobility

Impact/Focus: Turkish Get-up + Overhead Squat
Warm up as needed (3-5 sets; increasing in weight) before completing the following Turkish Get-up and KB Overhead Squat Every two minutes for 6 rounds (12:00 EOMOTM).

1 x Turkish Get-up + 1 x KB Overhead Squat
1 x Turkish Get-up + 1 x KB Overhead Squat

Notes: The left and right side of each athlete must accomplish 1 x Turkish Get-up + 1 x KB Overhead Squats within the 2:00 time limit for a round and/or weight to be considered successfully completed.

Post loads to comments.

“Gym-Nasty Sustenance”
4 Rounds for time of
7 x Bar Muscle-ups
10 x Hang Power Cleans (135/95lbs)
12 x Handstand Push-ups

Post scores to comments.

Skill Development
I. Mobility: Pick at least two mobility efforts adressing personal weaknesses today. If you are unsure where to start ask a Coach to give you some guidance on selecting and learning some new ways of the Supple Leopards.
II. Rope Climb Training: 4 Rounds of 1 x Ascent/ 3 x Pull-to-standing/ or 5 x Sit on box for anchoring feet practice + Pull-to-upright position on rope
III. L-sit x :20/:15/:10/:05 w/rest equal to each working set (rings if possible).

Samy Daghir

4 thoughts on “Thursday 09.14.2017”

  1. TGU+OHS EMOTM: 20#…that squat and I were not friends.

    Gym-Nasty Sustenance: 26:59
    75# HPC’s, 25# DB push presses, 2 rounds of 10 pull-ups, 1 round of 5 pull-ups and 2 jumping BMU, 1 round of 7 jumping BMU.


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