Monday 07.27.2020

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Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
7 x Barbell Row
7 x Power Clean
7 x Front Squat
10 x Shoulder Taps
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and ankle range of motion (squat relative).

Impact/Focus: Front Squat 1RM
Against a 15:00 Running Clock work through 7 sets of single rep Front Squat building to a one rep maximum. Friday’s relevance to today would be upper back posture; ‘turtling’ is a foul today, we are looking for 1RM numbers that represent ideal functional capacity rather than solely the strength of the legs to stand up
(ie can the core or upper back and shoulders maintain form as well as the legs can lift the weight?).

Warm-up Sets/Reps: 3 sets x 3 reps before moving into single rep efforts.

Front Squat 1-1-1-1-1-1-1RM

Post scores to comments.

5 Rounds for time (15:00 time cap)
15 x American KB Swings (24/16kg)
15 x Wallball (20/14lbs)
Run 200m

Post scores to comments.

Skill Development
3-5 Sets of
5-10 reps x Overhead Squat (PVC or Empty Barbell)
5-10 reps x PVC Passthroughs
Bottom of Squat ankle stretch :10 each side

Samy Daghir

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