Friday 01.20.2023

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*** Please be CAREFUL OUT THERE in the inclement weather, Ninjas!!! ***


 

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

Impact/Focus: Deadlift 5-5-5+ (WEEK 1)
Work through the following sets of Deadlift using the percentage based sets outlined below.
USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW

Example Warm-up Sets
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)

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“Flucking Flake of a Friday”
7 Rounds for time of

7 x Ring Dips
10 x Ring Row
12 x Bumper Ground-to-Overhead

Notes: Rx+ may perform a 1-arm Devil’s Press @35/20lbs respectively. Additional Scaling and Points of performance will be covered during the whiteboard brief.

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Samy Daghir

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