20090823

Monday the 24th of August, 2009

video

Dominic Sirianni's 500 pound deadlift.

Skill of the week: Overhead Squat

Overhead Press 3-3-3-3-3

Rest as needed

5 rounds for time:

10 double wall ball shots

Run 200 meters with ball

5 burpee penalty each time ball touches ground.

12 comments:

Wesley said...

Simply outta control Dom!!

Yamakoa said...

Way to go Brodha!
Inspiring to say the least
Think I am gonna get me some Almond Butter

Wes: Way set a PR after all the work up in

Snatch + OHS (1 rep)
65x3/75x3/85x3/85x3/95x3/105x3/115x3/
125x2/135x2
Cleans
135x3/155x3/165x3/175x2/185x2

K2
Multiple sets of 5 reps of OHS up to 65lbs
Cleans
3x5 @ 65lbs
3x5 @ 75lbs

PANOS said...

50 # Sandbag uphill/downhill run

50 DU's
40 squats
30 situps
20 pushups
10 DH pullups

3 rounds

Finish with uphill/downhill sprint

adam said...

Unreal Dom. Not often you see a man move a 1/4 ton of somehing.

6AM class:

OHP: 135, 145, 155, 145, 145

Med ball of death: not sure exact time - 13 something?

400M "sprint" 1:18. Nothing to be proud of.

Defend305 said...

Joey G.

Dom, you're an animal!

Jason said...

115-125-125(f)-120-120

#12 medball - 11:09, no penalties

The additional morning classes on Tuesday and (hopefully) Thursday are awesome!

Yamakoa said...

115x3/125x3/135x3/145x3/155x3

K2
55x3/60x3/65x3/70x3/75x3

Sweaty Balls: #20 = 10:04 K2 #6 = 9:33

400 M
1:14 K2 1:37

Slim Biscayne said...

165-170-175-225(fail)

Met-con
2 rounds (DNF) 25 burpee penalties

400 metre 'sprint' 1:38

dibo said...

5x5 back squats
185, 225, 275, 315, 315

DM said...

PVC OHS practice
PVC OHP
OHP-45x10, 75x8, 95x5 skill work
500 m row 1:32.5
rest 5 min.
200m run :30
rest :60
200m run :30
rest 3 min
400 m run 1:07

DM said...
This comment has been removed by the author.
JLP Education Blog said...

LOL. that video is awesome. i've watched it about 10 times already. that's my boo!