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Monday 08.10.2020

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
3-5 x Deadhang Pull-ups/Ring Rows
5 x Push-ups
10 x Reverse Lunges in Place (5L+5R)
III. Dynamic Drills
IV. Mobility & Yoga Poses
(ankle, hammy mob drills, couch, figure-4, etc.)

Impact/Focus: Back Squat Heavy / Build to 1RM
Warm-up with 2-3 sets of 2-3 repetitions each before working through/building to a 1 rep record sets of Back Squat athletes are currently able to execute.

Every :90 seconds x 7 Rounds complete the following
Back Squat 3-3-2-2-1-1-1RM

Post sets/reps/loads to comments.

“Tar-Tar”
6:00 AMRAP of
9 x Burpees
12 x Russian Kettlebell Swings (24/16kg)
15 x GHD/Abmat Sit-ups

Rest 1:00

Then… beginning where the athlete left off;
6:00 AMRAP of
9 x Burpees
12 x Russian Kettlebell Swings (24/16kg)
15 x GHD/Abmat Sit-ups

Notes: Scale weight for kettlebells as needed, movement substitutions are 1:1 for rep adjustments on today’s training.

Post scores to comments.

Samy Daghir

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