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Tuesday 01.12.2021

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And those who were seen dancing were thought to be insane by those who could not hear the music. –Anne Louise Germaine de Staël (and possibly Nietzsche).

Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
7 x Barbell Row
7 x Front Squat
7 x Push-ups
10 x Hollow Rocks
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment trigger point work with lacrosse ball, and ankle range of motion (squat relative, Grant relative).

Impact/Focus: Front Squat
Warm-up as shown below before working on the clock through the assigned set/rep/percentages for Front Squat training. Select a starting percentage (60, 65 or 70%) from the options shown to build upon for the following five week Front Squat strength development.

Warm-up Sets/Reps: Sets of three reps building to 60-70% 1RM.

Every 2:00 x 6 Rounds of

Front Squat 6,6,6 reps @ 65-70% 1RM / 2,2,2 @ 75-80% 1RM

Notes:

  • Front Squat 1RMs were established most recently as last Tuesday.
  • Select a starting percentage (60, 65 or 70%) from the options shown to build upon for the following five week Front Squat strength development.
  • Example of training outline: Athlete warms up with sets of 3 reps building to their starting percentage, then selects their starting percentage of 70% and proceeds as follows with 3 sets of 6 reps at 70%1RM every 2:00, then 3 sets of 2 reps at 80%1RM every 2:00.

Post scores to comments.

“Ice Pick”
Complete for time
vs. a 14:00 hard time cap

50 x Double-unders
25-20-15-10-5 x Pull-ups
25-20-15-10-5 x GHD Sit-ups

Notes:

  • Scale Double-unders to 30 reps per round for those at the beginning of this skill set.
  • Pull-ups scale to banded assist or Ring Rows as necessary at 1:1 repetitions.
  • GHD Sit-ups may be performed at a modified range of motion for those just starting to work on this movement or may be substituted for Abmat Sit-ups at +10 reps per round (35,30,25,20,15 reps).
  • Rx+ may scale up to 5,4,3,2,1 reps of Bar or Ring Muscle-ups.

Post scores to comments.

Samy Daghir

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