Thursday 07.20.2023

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Lisa awe’s observers with her drive and work ethic; results evident AF during her recent functional flex performing bear crawls. YESSSSSS!!!!

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

Impact/Focus: Barbell Complex
Warm-up Sets/Reps building to the athlete’s intended starting weight.

Every 2:00 x 8 Rounds Total
Power Clean + Hang Squat Clean + Push or Split Jerk
8 Rounds x 1 rep of the above complex

Notes: Climb across sets to a heavy single rep for barbell complex or work @75-85% of a 1RM Push Jerk for all sets and reps.

Post scores to comments.

5 Rounds for time vs. a 14:00 time cap
25-20-15-10-5 x Thrusters (45/35lbs)
15-15-15-15-15 x V-ups
35-35-35-35-35 x Double-unders

Notes: Scaling details will be covered during the whiteboard brief.

Post scores to comments.


Samy Daghir

1 thought on “Thursday 07.20.2023”

  1. 2.78 mile trail run warm up

    Impact/Focus: Barbell Complex

    3 completed + 17 rep Rx+ (45lbs)

    Notes: sheiiiittttt braah!
    Extra Building stuff
    Barbell row 3×12 (75lbs) superset with single arm db row (20lbs)
    Db Biceps curls 3 x 15 (15lbs)
    Bb back squat- 4 x10 (emom of 4min @ 100lbs)
    DB lunges 3 x 12 (15lbs)
    Hack squat 2×20 (50lbs) superset w/ air squats heel elevated 2x failure between sets
    Bulgarian split squats 3 x 12


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