Monday 05.10.2021

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Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat Wk3
Warm-up as needed before working through the following every 2:30.

Back Squat 5-5-5-5-5
(increase weights by 3.5/5/or 7% from last week)


Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Back Squat today.

Post scores to comments.

“Ground & Pound”
For time versus a 15:00 Time Cap

Run 200m
15 x Clean & Jerk (115/75lbs)
Run 200m
12 x Clean & Jerk (115/75lbs)
Run 200m
9 x Clean & Jerk (115/75lbs)
Run 200m
6 x Clean & Jerk (115/75lbs)

Notes: Rx+ may scale up to 400m Run distances.

Post scores to comments.

Samy Daghir

3 thoughts on “Monday 05.10.2021”

  1. Back Squat wk 3 @90
    “Ground & Pound” 14:00 (65lbs)
    Control breathing and form.
    Calluses were splitting and bleeding. Could have pushed myself harder.
    Solution: take better care of my hands to not compromise my performance.


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