Monday 10.04.2021

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Warm-up Drills
I. Row 500m
III. Mobility Drills

Impact/Focus: Back Squat 5-3-1+ (WEEK 4)
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
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post sets/reps to comments.

7 Rounds; Each vs. 2:00 of

7 x Burpees
7 x Pull-ups/Ring Row
10 x Air Squats
10 x Russian KB Swings (24/16kg)

Select One of the Following Rep Schemes:
I. 10 Rounds @ 10 reps per movement
II. 7 Rounds @ 7,7,10,10 reps per movement
II. 7 Rounds @ 5,5,10,10 reps per movement

Notes: Scaling & Training execution points of performance will be covered during the whiteboard brief.

Post scores as rounds completed within the 2:00 time limit ( … best/worst time across all rounds = robust training data bonus) to comments.

Samy Daghir

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