Tuesday 02.09.2021

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Warm-up Drills
I. Row 500m
(practicing TEMPO at :01 drive and :02 recovery)
II. 2 Rounds of
7 x Sumo Deadlift High-Pull
7 x Front Squat
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Notes: Mobility point of performance today centers around Squat movements; drills will emphasize ankles, hips, quads, glutes, and lumbar; t-spine, chest and shoulder lax ball and tricep/bb mashing as individually needed.

Impact/Focus: Front Squat Week 6
Warm-up as shown below before working on the clock through the assigned set/rep/percentages for Front Squat.
This week calls for a + 2.5 to 5% increase to the two weights used last week.

Warm-up Sets/Reps
Sets of one to three reps building to 85%-90% of a 1RM.

6 Rounds; On the 2:30 of

Front Squat:
2,2,2 @ 90-95% 1RM
1,1,1 @ 100%-105% 1RM


Utilize a recently established Front Squat 1RM. Increase weights by 2.5 to 5% from last week’s starting percentages (week 4, last Tuesday).
Example of today’s training:
Athlete warms up with sets of 3 reps building to their starting percentage, then proceeds as follows with 3 sets of 2 reps at 90-95% 1RM every 2:00, then 3 sets of 1 rep at 100%-105% 1RM every 2:30.

Post scores to comments.

Complete as many Rounds/Reps as possible in 12:00 of

10 x Pull-ups
14 x 1-arm Dumbbell Devil’s Press (50/35lbs)
20 x 1-arm Overhead Walking lunges (50/35lbs)


Alternate Dumbbell Devil’s Press every repetition. 1-arm OH Walking Lunges may be partitioned as needed as Long as 10 reps are performed with each arm overhead.

Post scores to comments.

Samy Daghir

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