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Friday 01.17.2020

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Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 8
Against a 18:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%

Working sets/reps:
Deadlift x 5 sets @ 5 reps each

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.

Post scores to comments.

“Joker”
Complete for time versus a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jump Overs (24/20”)
Curtis P’s (75/95lbs)

Notes: Each rep of a ‘Curtis P’ is a Power Clean + Left Leg Lunge + Right Leg Lunge + Push Press)

Post scores to comments.

Samy Daghir

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