Monday 05.20.2019

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The Dino & Vinoh Show

Warm-up Drills
I. Jumprope 2:00
II. Dynamic Drills and Yoga Series
III. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
10 x Hollow Rocks
IV. Mobility


Impact/Focus: Power Clean 8 x 1
15:00 time cap
Warm-up as needed before completing the following workload.

Power Clean 1-1-1-1-1-1-1-1
(8 sets x 1 rep, increasing weight as able)

Notes: Climb by 5-10% starting around 60% of a 1 rep max if the data exists. If not, use last Monday’s Full Cleans as a baseline estimate a course for the day’s training.
Post scores to comments.

Post scores to comments (record this 1rm Data for Power Cleans).

“Tartar Sauce”
4 Rounds for time of
10 x Front Squat (135/95lbs)
10 x Burpees
50 x Double-unders

Notes: Rx+ Unbroken across all sets, 155/115lbs respectively, 50 x Double-unders. Scale weights as needed to facilitate 1-2 efforts per round, this is additionally challenging as the Front Squats will come from the floor today. Burpees are not over the bar, they are in place with a requirement for opening the hips and shoulders during the jump and clap overhead.

Post scores to comments.

Skill Development:
Static Midline Stability & Back Extensions

Complete 4-5 Rounds of 10 to 20 seconds of isometric hold per each of the following movements. Rest as needed before each hold. Work as long as able towards the 20 second mark maintaining positional integrity.

-L-sit (scale to plank)
-Side Plank (L)
-Side Plank (R)
8 x Back Extensions

Samy Daghir

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