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Monday 10.26.2020

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Please help us support a local Hero who has dedicated himself to serving his community. If you are able, see your Coach or John M. If you would like to get involved supporting Mark’s fight we are selling raffle tickets; $10 and available before and after each class session, all proceeds go to Firefighter Mark.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Power Clean
7 x Push Press
7 x Back Squat
15 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

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

Back Squat 5-5-5-5-5

**Week 2 Back Squat Sets = @75% of 5RM + 5 to 10lbs

Notes:

Base percentages on a five rep max Back Squat.
For week two add an additional 5 to 10lbs.
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 Tuesday.

Post scores to comments.

“Hopper Throwback”
Complete for time
Row 1000m
Then… 5 Rounds of
7 x Push Jerk (135/95lbs)
10 x Pull-ups

Post scores to comments.

Samy Daghir

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