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Friday 02.15.2019

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”The world has no room for cowards.
We must all be ready somehow to toil, to suffer, to die. And yours is not the less noble because no drum beats before you when you go out into your daily battlefields, and no crowds shout about your coming when you return from your daily victory or defeat.”
–Robert Louis Stevenson courtesy of Pistol Pete

Warm-up Drills
I. Row 35kcal
II. Dynamic Drills & Yoga Series
III. 2 Rounds of
5 x Pull-ups
5 x Push-ups
10 x Air Squat (wall/bench drill)
10 x Hollow Rocks
IV. Mobility

Impact/Focus: Back Squat Drop Sets
Warm up as needed before completing the following workload for Back Squat every :75 for 9 rounds.

Back Squat 5-3-1-5-3-1-5-3-1 (same weight across sets)

Notes: Select from the following options for loads to use across all sets and reps. Whichever weight is within a 50-60% rep range of a 1rm would be ideal if the data exists for the athlete’s reference (noted as male/female weight options).

L4(Rx+): 185-225/135-155 lbs
L3(Rx): 155/105 lbs
L2: 135/95 lbs
L1: 95/65 lbs

Post scores to comments.

“Vacua”
10:00 AMRAP
6 x Handstand Push-ups
9 x Box Jumps (24/20”)
12 x Power Cleans (115/75lbs)

Notes: Scaling options are below with repetition conversions for today at 1:1

L3(Rx): HSPU (abmat and 25lb plates) or floor, Box Jumps are 24/20”, Power Clean weight assignments are 115/75lbs.

L2: Modified ROM for HSPU’s, 20/16” for height of Box Jumps, Power Clean weight 95/65lbs.

L1: DB Press, 16”/12” for height of Box Jumps (bumpers), Power Clean weight 75/55lbs.
**additional scaling may be necessary and applied.

Post scores to comments.

Samy Daghir

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