Monday 04.17.2023

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Coach Grant Regulating some local turkeys.

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

Impact/Focus: Back Squat 3-3-3+ (WEEK 2)
Work through the following sets of Back Squat using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.

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

Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)

Post scores to comments.

Skill Review & MetCon Prep: 6:00-8:00

“Whatchu Got”
10:00 AMRAP of
30 x Double-unders
10 x Burpees

Notes: Scale Double-unders to 15 reps or Single-unders at 45 reps per round as needed. Additional points of performance and scaling notes will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
Complete for time or as few sets as possible vs. a 6:00 time cap
For time x 200 Hollow Rocks
Fewest sets as possible x 2:00 Cumulative L-Sit

or Spikeball & Coooooooldown

Samy Daghir

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