Dominic in Miami

[Dominic Sirianni]

rest day with extra napping

[Dominic Sirianni]

Snatch balance practice

400m run
25 burpees

4 rounds

25:08

[Dominic Sirianni]

Bench press
135x5
205x5
255x5x5

Slow GHD sit-ups with 10lbs. med ball held overhead
5x5

5 ab wheel roll outs from knees
10 wall slams per side

5 rounds not for time
Last round cut short by equipment failure

plank hold 1:24

[Dominic Sirianni]

Running technique drills

then

Fartlek - slow pace - 5 rounds

then OHS with 3 second pause at the bottom 3 reps 5 sets working up to 155#

then rest and recover

Team Workout
4 person team
One person working at a time, with one person holding a 1 pood kb above the waist - complete the following
50 Thrusters
75 knees to elbows
100 pullups
150 situps
run 1600m
200 squats
250 double unders
Row 3000m

38:10

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Handstand practice, some ring push-ups, frog stands a la Leo's W/U

then Deadlift 5x5 @ 440#

[Dominic Sirianni]

Strict standing press 5x5 @ 175#

rest

21-15-9
burpees
box jumps 22"

7:52

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Light warm up then practiced 1 arm push ups and one arm chins