Friday 09.23.2022

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Bibiana has worked like h3ll on her Handstand Skill & Strength; YAHHHTZEE!


Warm-up Drills
I. Row 500 or Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Bench Press & Farming
5:00 x Warm-up, Set-up & Movement Review

Then… Versus a 15:00 Running Clock
Complete 5-6 Rounds of

I. Bench Press x 3 reps @75-85%1RM
II. 8 Reps x DB Farmer’s Carry W.Lunges
III. 30 seconds to 1 minute x DB Farmer’s Walk

Notes: 50/35lbs x 2 Dumbbells. Each Round is a set of Bench Press followed by walking lunge reps directly into the Farmer’s Carry; these last two movements are performed with two Dumbbells.

Post scores to comments.

“Double Dare-ierre”
Complete 5 Rounds For Time
vs. an 8:00 Time Cap

6 x Deadlift (155/105lbs)
18 x Wallball (20/14lbs)

Rest 2:00

Complete 5 Rounds For Time
vs. an 8:00 Time Cap

12 x Jump Squats (Med.Ball/Slamball)
18 x Atlas Carry Walking Lunges (Med.Ball/Slamball)

Notes: Rx+ Deadlift option will be at a Benchmark reference weight relative to 65-75% of an athlete’s Deadlift 1RM. Example Athlete with a 305lb Deadlift 1RM would yield a 225lb MetCon weight for an Rx+ endeavor today (305lbs x .75 = rounded answer of 225). Additional details will be covered during the whiteboard brief/during movement review and set-up.

Post scores to comments.

Skill Development (Bonus Things)

**1-2:00 per side, per drill

I. Remedial Mobility

II. Seated Straddle, Standing or Floor Pigeon, Hammies

III. Shoulder/T-spine Sink Drill w/ Dumbbell or Kettlebell

IV. Lax Ball Traps, Scaps, Chest, Shoulders

Bethany & Bobby have come home with their new little one, Emilia!!! YESSS!!!!

Samy Daghir

1 thought on “Friday 09.23.2022”

  1. Impact/Focus: Bench Press & Farming
    Rx + used barbell

    “Double Dare-ierre”
    3 + 11
    4 + 12

    Notes: not sure what I’m doing for bench but I’m sticking with the same motion as a push up rn


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