Wednesday 10.21.2020

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Warm-up Drills
I. Run 400m or Row 500m
Then… 2 Rounds of
7 x Air Squats
7 x Power Clean & Press
10 x Flying Dogs
10 x Hollow Rocks
II. Dynamic Series
AKA the ‘Scorpion Sandwich’
III. Mobility Drills

Impact/Focus: Press 5×5 Week 1
Warm-up as needed before working through the following every 2:00.

Press 5-5-5-5-5 @75% of 5RM


  • Base percentage based sets on the five rep max established 10.07.2020.
  • Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who may have missed training last Wednesday.

Post scores to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)


  • Muscle-up scaling will be 2:1 repetitions for substituting scaled Muscle-ups.
  • 3:1 if substituting Pull-ups.
  • Adjust loads for Hang Power Cleans as necessary.

Post scores to comments.

Samy Daghir

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