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cf%20poster1-airsquat2“When tempted to fight fire with fire try to remember that the Fire Department usually goes at it with water.”–Anonymous

Warm-up Drills
I. Coach’s Choice
II. Mobility


Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

Repetition Percentage Calculator

Post loads to comments.

“Gravity Boots”
21-15-9 reps for time of
Deadlift (225/155lbs)
Box Jump Overs (24/20”)

Post scores to comments.

Skill Development
I. Cumulative 2:00 x Ring Support, in as few efforts as possible
II. 5 x Rope Ascents or 10 x Pulls to standing
III. Miscellaneous Mobility/Active Recovery Effort; Skill Development make-up.

Samy Daghir

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