Friday 06.19.2021

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Bethany PRs a Clean & Jerk 1RM YESSSSSSSSS!

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 Wk8
Warm-up as needed before working through the following every 3:00.
Example: 3-4 sets of 3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 4×3 Deadlift strength training.

Deadlift 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 4 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.
  • Max reps, capped at 10, for the plus set.

Post scores to comments.

“Chews Your Own Adventure”
Complete the following tasks

3:00 x Max Reps Double-unders
75 x Wallball (20/14lbs to 10/9ft tgt)
75 x Slamball (40,30/20,12lbs)
3:00 x Max Reps Double-unders


  • Partition the Wallball & Slamball as needed; train the redline.
  • Rx+ 100 reps per movement, complete the reps achieved during the first three minutes for time at the end of the Wallball and Slamball sets.

Post scores to comments.

Samy Daghir

2 thoughts on “Friday 06.19.2021”

  1. Deadlift Week 8
    325# (double overhand hookgrip) 6 max set
    back is definitely 100%

    “Chews Your Own Adventure”
    264 or 262 lol unbroken 306 total
    75-75 unpartitioned (green 40 slamball)
    9:58 time after wb and sb
    14:13 total time (after 306 doubles)
    had to do all sets of 25 with 4 sets of 50 for dubs


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