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Friday 01.14.2022

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Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
III. Deadlift Review & Warm-up

Impact/Focus: Deadlift 1-Rep Maximum
*Establish a one rep maximum for the Wendler Strength Cycle.
*Warm-up sets are 5 reps up to 55% of a 1RM and 3 reps up to 80%.
*Work Single reps from 80% through the establishment of a new one rep maximum.

Versus an 20:00 Running Clock:
Establish a 1 rep Maximum Deadlift

Post scores to comments.

“Ballzy”
AMRAP 12:00 of
10 x Air Squats
10 x GHD/Abmat sit-ups
15 x Medicine Ball Jump Squats (20/14lbs)
15 x GHD/Abmat sit-ups
20 x Reverse Wallball (20/14lbs)
20 x GHD/Abmat sit-ups
25 x Wallball (20/14lbs)

Notes:

  • Team Version is Double the reps and assault through with a partner; one athlete works at a time.
  • Abmat Sit-ups may be anchored and alternate sit-up reps with a medball throw/pass connecting the transition between athletes. Similarly, the Wallball work may be done in the partner style over the rig.
  • Reps may be split in any manner provided half the work is done by each athlete and each movement is complete before moving on as a team.
    Rx+ …
    10 x Air Squats
    10 x GHD/Abmat sit-ups
    20 x Medicine Ball Jump Squats (20/14lbs)
    20 x GHD/Abmat sit-ups
    30 x Reverse Wallball (20/14lbs)
    30 x GHD/Abmat sit-ups
    40 x Wallball (20/14lbs)
    … team version also applicable with the double down on total reps..
  • Additional points of performance, scaling, etc. to be discussed during the whiteboard brief and set-up.

Post scores to comments.

Samy Daghir

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