Monday 06.05.2023

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Stewie prompts Megan for some belated birthday wishes… YESSSSSS! YOU SALTY DOG STU! HAPPY BIRTHDAY!!!!!

Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review

**Foam Rolling: “The Pain Cave 23.2” x 8 to 10 min post Run Warm-up
-Lats, Scaps, Glutes, Hammies, Calves, Quads
-Mash Triceps, PNF Front Rack, Shoulder Openers;
…more if time permitting.

Impact/Focus: Overhead Squat Wave Pool
Warm-up Sets/Reps building to a starting weight.
Climb weight (or descend) across sets as needed.

Every 2:00 x 9 Rounds Total
Overhead Squat x 3-2-1 / 3-2-1 / 3-2-1

Notes: From the Rack or from the Deck (floor) per individual athlete discretion. Rx+ is so spicy it would singe your retinas, it will be whispered upon request during the whiteboard brief (Hint: Complex).

Post scores to comments.

“Water Country”
Complete for time vs. a 15:00 Time Cap

Row 750m
10 x Bar Facing Burpees
15 x Overhead Squats
15 x Bar Facing Burpees
30 x Overhead Squats
15 x Bar Facing Burpees
15 x Overhead Squats
10 x Bar Facing Burpees

*Cooldown 500m Row after completing the for time portion.

Notes: MetCon applicable substitutions for those with OHSQ proclivities (mobility) will substitute 2 x reps for Bumper Plate Overhead Lunges & Burpees with a jump to the plate (one example).

Samy Daghir

1 thought on “Monday 06.05.2023”

  1. Impact/Focus: Overhead Squat Wave Pool

    “Water Country”
    21:10 @55lbs completed (15 min cap score was 85 rep)

    Notes: very fun 🙂
    Did the following afterwards just for shits and giggles…
    db shoulder press 4×10 (20lbs)
    dumbbell incline chest press 4×10-12 (20lbs)
    Arnold press 3×12 (15lbs)


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