Wednesday 04.21.2021

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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: Press 1RM
Warm-up sets and reps building to a starting weight for the following max effort Press session.

Versus 15:00 total time
Press x Find a one rep max


  • Athletes will reference previous training or personal records if applicable and build across 6 to 12 progressively heavier attempts in order to establish a one rep max.
  • Loading guidance, movement points of performance, and additional notes on executing a solid one rep max score will be covered during the whiteboard brief.

Post scores to comments.

“Fight Gone Bad!”
Three rounds for max reps/kcal of

1:00 x Wallball (20/14lbs to 10/9ft tgt)
1:00 x Sumo Deadlift High-Pull (75/55#)
1:00 x Box Jumps (20/16”)
1:00 x Push Press (75/55#)
1:00 x Row (Kcal)
1:00 x Rest

Post total rep count to comments.

Samy Daghir

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