Dominic in Miami

[Dominic Sirianni]

Bench Press
5×5 @ 260 last set 7 reps

Oly Class
muscle snatch
hang power snatch

20 squats plu sone box jump not for time – four rounds

Conditioning
1/2 Kalsu 15 minute cap
every minute do 5 burpees and max rep 135# thrusters until you complete 50 thrusters or run out of time

I ran out of time at 27 reps

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Power Cleans
5x3 @ 205lbs.

1RM Box Jump
32"

400m
1:27

[Dominic Sirianni]

Hand stand practice, rings practice, etc.

10 mins AMRAP

2 dead hangs
4 ring dips
6 OHP 135#
8 k2e kipping

3 rounds

rest then row a bunch

[Dominic Sirianni]

Pull Ups
2-1-1-1-1-1

GHD Sit Up with 12lb med ball/AbWheel Roll Out
5-5-5 each
not for time

Rest

50 burpees
5:10

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

Rest Day

[Dominic Sirianni]

100 jump rope
Bench
265 4x5
265 1x8

Snatch Progressions

worked on the first pull, RDL with snatch grip

Snatch grip deadlift
165 2x3
225 3x3

Really felt it in my grip

5k row - 22:45.9

50 push-ups

[Dominic Sirianni]

Read an article from Dan John about rest and resting more and was considering complete rest for a week every 8 weeks.

[Dominic Sirianni]

set up to do 5x3 deadlifts @ 475

I did some jump rope, a bunch of rolling and stretching and then warmed up as follows:

45x5
135x3
225x3
315x2
415x1

I did my first set at 475 no problem.

The first rep of the second set, I felt a shooting pain in my lower back on the right side. I stopped the deadlifts and did some rolling, stretching and reverse hypers.

Lot of pain.