Friday 12.09.2022

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Honored and humbled to be invited back to the Hartford to share small unit tactics with Coach Grants team. This experience was wonderful as we were Abe to develop some exciting initiatives based on leadership values applied to developing unit cohesion in the corporate arena. Yahtzee.

Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
OR ROMWOD “For the Birds”

Impact/Focus: Deadlift 5×3
Warm-up Sets/Reps & Movement Refinement x 5:00

Every 2:30 x 5 Rounds Total

Deadlift x 3 reps (@ same weight across; 80/90%)


Maintain sets and reps across all working rounds.
Use a moderate 80% load or an aggressive 90% load as the low/high percentage splits of choice for the day.

Post scores to comments.

Complete as many Rounds/Reps as possible in 12:00 of
7 x Push Press (115/85lbs)
10 x Bar Facing Burpees
10 x Pull-ups

Notes: Scale with Banded Pull-ups or Ring Rows 1:1, adjust Push Press weight as needed. Pull-ups may be Chest-to-Bar at the same reps or Bar Muscle-ups/Rope Climbs at 4/3 reps respectively for Rx+.

Post scores to comments.

Samy Daghir

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