Monday 06.21.2021

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Psssst! Check this out! This past weekend the world welcomes James (Katelyn and Daniel) and Bailey (Erin and Andy)!!!!! CONGRATULATIONS!

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Mobility Drills

Impact/Focus: Back Squat Wk 9
Warm-up as needed before working through the following every 2:30.

Back Squat 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 percentages options shown above for their 3 sets of 3 reps x Back Squat today. The final set today is for max reps.

Post scores to comments.

For time
Row x 550-540-350-250-150m
Toes-to-Bar x 9-12-15-18-21
Push-ups x 9-12-15-18-21

*Finish the workout with a 200m ‘Prego’ Lap carrying a 20/14lb Medball.

Notes: Scaling for movements and rep adjustments will be covered during the whiteboard brief. Bring the lumber, ninjas!

Post scores to comments.

Samy Daghir

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