Monday 10.23.2023

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Fist bumps & Salutations during the Inferno, YESSS!!!!!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Overhead Squat
Warm-up Sets/Reps x 5:00; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight.

6 Rounds, on the 2:30 of
Overhead Squat x 3-3-3-3-3-3* -or- 3-3-1-1-1-1RM**

Select one of the following options for today’s Overhead Squat Training…

*Overhead Squat x 3-3-3-3-3-3
Climb only as able, technique & proficiency dictate.

**Overhead Squat x 3-3-1-1-1-1RM
Experienced athletes may work through two moderate/challenging sets of three reps each before ascending to a 1RM attempt.

Post scores to comments.

4 Rounds for time of
Run 200m
Max Reps x Overhead Squat (95/65lbs)
21 x GHD/Abmat Sit-ups
*5 rep minimum per round for the Overhead Squat; work through as many efforts as needed each round in order to make the 5 reps before advancing to the Sit-ups.

Notes: 15 Minute time cap for today’s training. Barbells would ideally come from the floor for the MetCon. Rx+ should be hitting 10+ reps per round before advancing the load to 135/95 or 155/105lbs respectively. Get some, Ninjas.

Post scores to comments.

Samy Daghir

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