Friday 06.03.2021

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Honored to be the first salute for this salty firebreather of ours; We could not be more humbled and proud; fair winds and followings seas, Lt. Gregson!

Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Deadlift Wk6
Warm-up as needed before working through the following every 3:00.
Example: 5 sets of 2-3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 5×3 Deadlift strength training.

Deadlift 3-3-3-3-3(+)
(*increase weights by 3.5/5/or 7% from last week)
(**Final set is an optional plus rep set, glass ceiling set to 10 reps.)


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. If repeating a weight from a prior week engage in mechanical improvements to go with traditional strength gains by working with a coach or fellow athletes to identify one to three movement (Deadlift) points of performance for improvement.

Post scores to comments.

Complete for time;
Every :90 seconds complete 3 x Devil’s Presses
15-12-9-6-3 x Wallwalks
20-20-20-20-20 x Dumbbell Farmer’s Carry Walking Lunges (2×50/35lbs)
50-40-30-20-10 x Double-unders

Post scores to comments.

Samy Daghir

1 thought on “Friday 06.03.2021”

  1. Deadlift week 6
    225# 10 for max set (back felt strong/no pain)

    15:44rx (35’s)
    Double unders 50-40-30-40-50
    absolute grinder workout


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