Monday 10.19.2020

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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Power Clean
7 x Push Press
7 x Back Squat
15 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 1
Warm-up as needed before working through the following every 2:00.

Back Squat 5-5-5-5-5 @75% of 5RM


  • Base percentage based sets on the five rep max established 10.06.2020.
  • Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who may have missed training last Tuesday.

Post scores to comments.

5 Rounds for time
50-40-30-20-10 x Double-unders
25-20-15-10-5 x Knees-to-Elbows
25-20-15-10-5 x Push-ups


  • Scaling for Double-unders to Single-unders is 2:1 for today.
  • Knees-to-elbows may scale to Hanging knee raises to hip height, V-ups or Tuck-ups at 1:1 for rep adjustments.
  • Push-ups should be scaled to snake-ups today with a controlled negative at 1:1 for reps.

Post scores to comments.

Samy Daghir

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