Monday 04.12.2021

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Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat 1RM Preparations
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

5 Rounds, on the 2:30 of

Back Squat 5-4-3-2-1 (climbing weight)


Experienced athletes should work as heavy as possible across all sets.
Athletes that are newer to the movement will be focusing on form, movement mechanics/consistency. If these points of performance are sound then we will progress to establishing starting weight numbers for how to train an exercise through ‘progressive loading’ which we will be working on the next several weeks.

Post scores to comments.

“CF Test #2-ish”
For time versus a 20:00 time cap.

60 x GHD/Abmat Sit-ups
6 x Rope Climbs
60 x Air Squats/Pistols (30p/leg,alt.)

50 x GHD/Abmat Sit-ups
5 x Rope Climbs
50 x Air Squats/Pistols (30p/leg,alt.)

40 x GHD/Abmat Sit-ups
4 x Rope Climbs
40 x Air Squats/Pistols (30p/leg,alt.)

30 x GHD/Abmat Sit-ups
3 x Rope Climbs
30 x Air Squats/Pistols (30p/leg,alt.)


There is a 200m Run @5,10,15, and 20 minutes.
Scale Rope Climbs to Pull-ups/Ring Rows @21-15-9-3 reps per round respectively.

Post scores to comments as time or reps completed.

Samy Daghir

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