Thursday 04.05.2018

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Warm-up Drills
I. Jump Rope x 3:00
(move/rest as needed to work skill set & warm-up)
II. 2-3 rounds of
3 x Pull-ups
5 x Power Snatch
7 x Overhead Squat
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload for Overhead Squat.

Overhead Squat 5-4-3-2-1

Notes: Climb weight as able across sets, attempt to match or exceed scores from the last time this training evolution was run. Overhead Squat 5-4-3-2-1 training from 12.14.2018 linked HERE.

Post loads to comments.

10-9-8-7-6-5-4-3-2-1 reps for time of
American KB Swings (24/16kg)

Notes: Scaling for knees-2-elbows is 1:1, knee raises supine leg raises will be 2:1. Scale load as necessary (up or down) for the KB Swings. Rx+ options are 32/24kg for American KB Swings and all sets/reps performed unbroken. Get some, freaks.

Skill Development
Choose one of the following and perform for QUALITY
I. 5-10 reps x Pull-up/Muscle-up Negatives
II. Accumulate 2:00 x L-Sit Hold

Samy Daghir

5 thoughts on “Thursday 04.05.2018”

  1. Impact/Focus: Front Squats 5-4-3-2-1 – 165 # x 1, which may actually be a PR.
    “Double-down”: 8:38 Rx (24kg)

  2. OHS: 150×1! So happy because I haven’t touched that weight since July of 2016 pre-shoulder injury.

    Double Down: 8:39 RX+


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