Friday 10.01.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling
III. Dynamic Series
IV. Mobility Drills

Impact/Focus: Deadlift 3-3-3+ (WEEK 3)
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

Warm-up Sets/Reps
5 x 40%
5 x 50%
3 x 60%

Working Sets/Reps
3 x 70%
3 x 80%
3+ x 90% (max reps)

Post sets/reps to comments.

“All Together”
7:00 AMRAP of
10 x Front Squat (115/85lbs)
15 x V-ups

Rest 1:00

7:00 AMRAP of
Bearcrawl x 80ft
10 x Slamball (40,30/20,14lbs)

Post scores for each AMRAP to comments.

Samy Daghir

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