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Monday 03.28.2022

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Anne & Kerri flexin’ at their CFL1 Course this past weekend; OH H3LL yeeesssSSSS!!!!

Warm-up Drills
I. Run 400m or Row 500m
II. 2-3 Rounds of
12 x Halo Press
6/6 Skull Cutters
6/6 x Reverse Lunges (in place)
20 x Deadbugs or Hollow Rocks
III. Mobility
-Hammies
-Front Rack
-Leg Back & Across
-Couch
-Fig-4 & Bridges

Notes: Use a lighter bumper plate for the movements in the warm-up. Proper mechanics and mobility intentions (a la performance bennys) will be covered during movement instruction/review.

Impact/Focus: Back Squat “Manion” Primer Week 2
5:00 x Back Squat Warm-up with sets building to intended starting weight.

Then… Every 2:30 work through the following sets, climbing weight as able:
Back Squat 10-7-5-5-10*

Notes: *Reference weights from last week. Select a starting point for the first set of ten reps and plan to finish at a heavier weight with better form and feel by the last round, regardless of the heavy stamina/strength intention of the middle rounds. Tempo sets may be applied during the five rep efforts order to establish better position, control, and technique at depth. Bring it, ninjas.

Post scores to comments.

“Too Steps From Hell”
For Time
Versus a 12:00 Time Cap

3-6-9-12-15-18-21 x Bumper Ground-to-Overhead (45/25lbs)
3-6-9-12-15-18-21 x Burpees
Each Round Concludes with:
50ft x Walking Lunges

Notes: Scaling and Rx+ details to be revealed dramatically during the whiteboard briefs. Logistics scaling to Lunges in place is 18 reps, 9L/R9. Reverse lunges may be a superior exercise for some athletes, this is considered an Rx movement selection.

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Samy Daghir

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