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Monday 11.16.2020

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IMPORTANT NOTE ON SAFETY:

**ALL ATHLETES AND COACHES ARE ASKED & REQUIRED TO WEAR MASKS COMING AND GOING FROM THE GYMNASIA AND WHEN NOT WORKING OUT, WE WILL BE REINFORCING ADDITIONAL POINTS OF PERFORMANCE FOR CLEANLINESS AND SAFETY THIS WEEK AND MOVING FORWARD. LET US TAKE CARE AND WORK TOGETHER, NINJAS.


Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Air Squat to Medicine Ball
5 x Medicine Ball Sumo Deadlift
5 x Medicine Ball Sumo Deadlift High Pull
5 x Medicine Ball Power Clean
5 x Medicine Ball Clean
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 5
Warm-up as needed before working through the following every 2:30.

Back Squat 5-5-5-5-5

**Week 5 Back Squat Sets = + 5 to 10lbs from last week.

Notes:

Base percentages on a five rep max Back Squat.
For week five add an additional 5 to 10lbs.
Athletes should be at +30 to 50lbs above week one’s weights.
For Manion WOD participants, deload option will be available.

Post scores to comments.

“Work Hoss”
Complete for time
21-18-15-12-9-6 reps/kcal for time of

Row (kcal)
Burpees

Post scores to comments.

Samy Daghir

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