Friday 12.11.2020

Posted in

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Deadlift
7 x Front Squat
10 x Hollow Rocks
III. ‘Scorpion Sandwich’ & 3-part Banded Leg Mob.Drill
IV. Mobility Drills
– Standing Hammies
– Half-Kneeling Banded Hip Opener
– Leg Back & Across Drill
– Shoulder Opener (kneeling wall version)
– Figure-4
– 5 x Back Bridges

Notes: Couch Stretch Optional, performed individually between/during warm-up sets.

Impact/Focus: Deadlift 5×5 Week 8

Warm-up as needed before working through the following every 3:00.

Deadlift 5-5-5-5-5

**Week 8 Deadlift Sets + 5-15 lbs from previous week.


  • For week 8 we will continue adding an additional 5 to 15 lbs.
  • Athletes will have a 3:00 interval set on the clock.
  • The new weight this week will be used for all of today’s Deadlift working sets.

Post scores to comments.

“Bang, Bang”
Complete for time
12-10-8-6-4-2 reps x Front Squat (135/95lbs)
21-18-15-12-9-6 reps x GHD Sit-ups


  • This workout format is as follows: 12 x Front Squats followed by 21 x GHD Sit-ups for the first round, the second round is 10 x Front Squat and 18 x GHD Sit-ups, etc.
  • There are six rounds total.
  • Weights come from the floor today via Power or Full Cleans to begin each set.
  • Scale the Front Squat weight based on a lifting rep max score for Front Squat as reference point such as a one or five rep max.
  • Athletes will be shown how we use these numbers as well as a 60% bodyweight reference point t0 establish goals for lifts as well as applied strength assignments for training in ‘metcons’ (metabolic conditioning training workouts such as today’s Front Squat and Sit-up Couplet).
  • Scale GHD Sit-ups to Abmat Sit-ups for 30-25-20-15-10 rep rounds respectively.
  • Rx+ would be scaling up to a 1 x bodyweight Front Squat (provided this weight may be performed unbroken for repeated efforts of 5-9 repetitions per set).

Post scores to comments.

Samy Daghir

2 thoughts on “Friday 12.11.2020”

Leave a Comment