Friday 02.03.2023

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

Impact/Focus: Deadlift 5-3-1+ (WEEK 3)
Work through the following sets of Deadlift using the percentage based sets outlined below.


Example Warm-up Sets
8-10 reps x Barbell
5 x 40-50%
5 x 60%
3 x 65-70%

Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)


  • The last set for today, labelled “3+” is for as many reps as possible.

Post scores to comments.

“New York Minute”
In teams of 2 Athletes (alternating minutes) or Individually (alternate work/rest minutes);
Complete the following in as few intervals as possible.

1:00 x Athlete A
1:00 x Athlete B

Alternate in this fashion every minute until the reps assigned have been completed.
Each movement must be completed before moving onto the next.
Each athlete completes 1/2 the task shown (ie. 75 x WB + 15 x MU + 15 x C&J)

150 x Wallball (20/14lbs)
30 x Muscle-ups*
30 x Snatch / Clean & Jerk**


  • Individual version of today’s training: alternate 1:00 work x 1:00 rest until the volume assigned is completed.
  • Attempt to complete in as few rounds as possible.
  • Options for movement and rep volume adjustments:
  • *30 x Muscle-ups = 40 x Pull-ups = 50 x Scaled Pull-ups / Ring Rows (Bonus Option: 20 x Rope Climbs)
  • **30 x Snatch or Clean & Jerk @155/105lbs = 40 reps @135/95lbs = 50 reps @ 115/85lbs = 60 reps @96/65lbs or lighter.
  • ORRRR 70 reps x Bumper Plate Devil’s Press (45/35lbs)
  • Rx+ is alternating :30 second intervals and double the reps per movement.

Post scores to comments.

Samy Daghir

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