Tuesday 02.16.2021

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Warm-up Drills
I. Row 500m or Foam Rolling Regimen
(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


  • 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 Deload & Strength Transfer
Warm-up as needed with sets and reps building to 60-70% of a Front Squat 1RM.

3 Rounds on the :90 of
5 x Front Squat

3 Rounds on the :90 of
4 x Push Press

3 Rounds on the :90 of
3 x Thrusters


  • Adjust weight as necessary to facilitate controlled strength applications throughout the movements for Push Press and Thruster.

Post scores to comments.

“City Slickers”
Complete for time vs a 14:00 time cap
Row 1000m
10-9-8-7-6-5-4-3-2-1 reps of
Dumbbell Thrusters (50/35lbs)
American KB Swings (24/16kg)
Row 500m


  • Scale weight or dumbbells for barbells as needed to reinforce movement efficiency in the Thruster.
  • American KB Swings may be adjusted for weight or subbed for Russian Swings as needed.

Post scores to comments.

Samy Daghir

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