Friday 06.12.2020

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Warm-up Drills
I. Run 400m
II. 2 Rounds for quality of
5 x Barbell Deadlift
5 x Barbell Power Clean
5 x Barbell Front Squat
5 x Barbell Push Press
10 x Hollow Rocks
PVC Passthroughs
III. Mobility/Yoga Poses

Impact/Focus: Deadlift 3×5,3×3,3×1
With a total working time of 18:00;
Warm-up as needed building to 50-60% of a 1RM Deadlift before beginning working sets/reps as follows.

Deadlift x
5-5-5 @ 50-60% of 1RM
3-3-3 @ 65-70% of 1RM
1-1-1 @ 75-80% of 1RM

Notes: This is a nine set assignment above. The percentages and weights should be scaled lighter if necessary to facilitate ideal technique and a controlled :01 or longer negative during each set.

Scaling Example
Deadlift x
5-5-5 @ 40-50% of 1RM
3-3-3 @ 50-60% of 1RM
1-1-1 @ 65-70% of 1RM

Post scores to comments.

For time
Run 200m
15 x Power Clean (95/65lbs)
15 x Push-ups
Run 200m
12 x Power Clean (95/65lbs)
12 x Push-ups
Run 200m
9 x Power Clean (95/65lbs)
9 x Push-ups
Run 200m
6 x Power Clean (95/65lbs)
6 x Push-ups
Run 200m
3 x Power Clean (95/65lbs)
3 x Push-ups

Post scores to comments.

Samy Daghir

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