Thursday 01.23.2020

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Warm-up Drills
I. Row 500m
II. 3-5:00 x Foam Roller
(Lower Body, T-spine, Lats, etc.)
III. Dynamic Drills & Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 9
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: Adjust warm-up percentages, sets/reps to accommodate increased working loads for this week.

Post scores to comments.

“Poetry In Motion”
5 Rounds for time, against a 12:00 time cap of

Shuttle Run 100,200,300,400,500ft
5 x Left Arm Dumbbell Snatch (50/35lbs)
10 x Left Arm DB Overhead Lunges (50/35lbs)
5 x Right Arm Dumbbell Snatch (50/35lbs)
10 x Right Arm DB Overhead Lunges (50/35lbs)


1. Scaling for load or movement applications will be addressed during the whiteboard brief.
2. This is a 12:00 hard time cap.
3. Run lanes are 50ft in length; Round One has two lengths @100ft, Round Two has 4 lengths @200ft, Round Three has 6 lengths @300ft, Round Four has 8 lengths @400ft, Round Five has 10 lengths @500ft.
4. DB Snatch and Lunge is all Left arm then all right arm each round, however we will alternate lunge steps throughout.
3. Score as round completed and partial round’s reps to comments; 50ft of the Run = 1 rep (example: 4 Rounds + 12 means the athlete finished the 500ft Shuttle Run and performed 2 reps of DB Snatch before time expired).

Post scores to comments.

Skill Development
20-30 x Parallette Shoot-Thru Complex
Begin in a plank position, hands remain on parallettes/KB’s/etc. for entire complex

1. Complete one rep of a Push-up +
2. Shoot forward to Supported Dip Position +
3. Perform one modified Dip +
4. From top of Dip raise legs from floor to hold a :05 L-sit +
5. Shoot Through back to Plank

Notes: Rest as needed throughout the 20-30 sets. Work through 2 or more sets for as long as able per effort.

Post training results to comments.

Samy Daghir

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