Friday 05.28.2021

Posted in

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Deadlift Wk5
Warm-up as needed before working through the following every 2:30.

Deadlift 3-3-3-3-3
(increase weights by 3.5/5/or 7% from last week)


  • Athletes will be increasing weight from last week by one of the percentage options shown above for their 5 sets of 3 reps x Deadlift today.

Post scores to comments.

“Next Chapter”
Complete for time vs a 14:00 time cap
Row 500/350m
15-12-9-6-3 reps of
Handstand Push-ups
Row 500/350m


  • Scaling will be covered during the whiteboard brief.
  • Movement adjustments for HSPU will be 1:1 for reps, Push-ups will be 2:1, Wallwalks 1 for 3 reps of Handstand Push-ups.

Post scores to comments.

Samy Daghir

1 thought on “Friday 05.28.2021”

Leave a Comment