Monday 12.19.2022

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Kerri making everyone nervous by kicking off open gym Saturday with some full throttle burpees, YESSSSS!

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up and build to a new 1 rep max Deadlift vs a 18:00 time cap.

Deadlift 1-1-1 … continue until a 1RM has been established
Build to a heavy single and work five sets at that weight.

Post scores to comments.

“Fundamental Functions”
Complete max meters or reps in each of the following task challenges:

Tabata x Row (total meters)
Rest 1:00
4:00 x Max Reps Muscle-ups
Rest 1:00
Tabata x Air Squats (total reps)

Notes: Scale Muscle-ups to Chest-to-Bar Pull-ups, Pull-ups or Scaled Pull-ups/Ring Rows as needed.

Post scores to comments.

Samy Daghir

1 thought on “Monday 12.19.2022”

  1. Impact/Focus: Deadlift 1RM

    “Fundamental Functions”
    822m/25 banded/ 149

    Notes: did back and tris earlier today, not sure why my deadlift is so low for a one rep. Did not climb weight past 165 cause butt kept coming up before lift. Took acft last week and got 180lbs x 3. Haven’t done anything since Friday really so idk …🧐


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