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Friday 03.29.2019

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Warm-up Drills
I. Run 400m or Row 500m
II. 2 rounds of
7 x Deadlift
7 x Barbell Row
7 x Sumo Deadlift High Pull
10 x Hindu Push-ups
(ie. Move from Down Dog to Seal Pose)
III. Mobility

Impact/Focus: Deadlift Strength Base 5’s
Warm-up as needed (2 sets x 5 reps) before completing the following workload for Deadlifts.

Deadlift 5-5-5-5-5RM

Notes: Lifting today carries a 15:00 Time Cap to find a heavy five rep as described above. Today may either be a 5 rep maximum attempt for a personal record, or a heavy five rep established as a baseline for technique and proficiency in moving into our deadlift base strength cycle next week.

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”Sarcophagus”
Versus a 12:00 Running Clock complete the following for time
10 x Burpee Jumping Pull-ups
15 x Medicine Ball Clean (20/14lbs)
20 x 1-arm DB Hang Clean & Anyway Overhead
(10 reps per arm, partition as needed)
30 x GHD/Abmat Sit-ups
40 x DB Walking Lunges (25L/25R)
30 x GHD/Abmat Sit-ups
20 x 1-arm DB Hang Clean & Anyway Overhead
(10 reps per arm, partition as needed)
15 x Medicine Ball Clean (20/14lbs)
10 x Burpee Jumping Pull-ups

Notes: Scaling options will be available for scaled, rx’d and rx’d plus as needed (examples: Burpee Jumping Pull-ups  scaled is 10 x Burpees + 10 x Ring Row, scaled lunges is no weight carried while rx’d is one dumbbell front racked in any method, rx’d plus is overhead carry via one arm version, additional details provided on whiteboard). Today’s training calls for 50/35lbs for Dumbbell weights.

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Samy Daghir

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