Wednesday 05.03.2023

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Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Bench Press Deload Week
Work through the following sets of Bench Press 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 Empty Barbell
Sets of 3-5 reps building to working weight.

Working Sets; On the 3:00
5 Sets of 5 reps @ the same weight (40-70% of an adjusted one rep max).

Post scores to comments.

“Taco Recce”
Complete for time
Run 1 mile
20 x Turkish Get-ups (24/16kg)
60 x American KB Swings (24/16kg)
80 x Air Squats

Notes: Athletes may partition the 20,60,80 reps as needed or storm through ‘chipper’ style. Get some, freaks. Scaling for the Run distance and movement volume/weights will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

1 thought on “Wednesday 05.03.2023”

  1. Impact/Focus: Bench Press Deload Week

    “Taco Recce”
    15:28 (idk distance I just ran after the workout from gym until I got to the dfac 🥸 time not included in workout)

    Time for some chow 🤌🏻✨ I’m staHvinggg


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