Monday 08.28.2023

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Caught resting with glee during ten seconds of leisure time between Tabata Plank work… YESSSSS!!!!!

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

Impact/Focus: Back Squat 5-5-5+ (WEEK 1)
Warm-up with sets and reps as needed building through the percentage based workload outlined below.
USE 1RM X .9 (set last Monday) 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
5 x 65%
5 x 75%
5+ x 85% (max reps)

Post scores to comments.

“Throwing Shade”
Complete for time
15:00 time cap
Run 200m-200m-200m-200m
12-9-6-3 x Power Snatch (95/65lbs)
12-12-12-12 x Toes-to-Bar

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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