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Warm-up Drills
I. Speed Rope x 2:00
II. 3 Rounds of
10/8/6 x Air Squats
10/8/6 x Push-ups (CFGS)
2/2/2 x Rope Climb
III. Mobility

Impact/Focus: Bench Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Blue Monday”
Complete the following workload as quickly as possible with one of the available options for loads. Sets and Reps may be partitioned as necessary.
4500/3000lbs x Front Squat
75 x GHD Abmat/Sit-ups

Spoiler Alert: Choose Front Squat loads from the male/female lists below; remember to bear in mind the reps respective to each option according to the requisite 4500/3000lbs that must be moved through a legitimate Front Squat range of motion.
Male: 95lbs/135lbs/165lbs/185lbs/205lbs/225lbs/245lbs/265lbs…
Female: 55lbs/85lbs/100lbs/125lbs/145lbs/170lbs/185lbs…

Post scores to comments.

Skill Development
Complete for Quality
6-8:00 x Inversion Time

Samy Daghir

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