Monday 11.02.2020

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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 3
Warm-up as needed before working through the following every 2:00.

Back Squat 5-5-5-5-5

**Week 2 Back Squat Sets = @75% of 5RM + 5 to 10lbs


  • Base percentages on a five rep max Back Squat.
  • For week three add an additional 5 to 10lbs.

Post scores to comments.

For time
Row 550m
6 x Thrusters (95/65lbs)
6 x Burpees

Row 450m
9 x Thrusters (95/65lbs)
9 x Burpees

Row 350m
12 x Thrusters (95/65lbs)
12 x Burpees

Row 250m
15 x Thrusters (95/65lbs)
15 x Burpees


  • Scale weight and volume as necessary to facilitate bigger unbroken sets of Thrusters.
  • Emphasis on applied effort on rowing intervals with attention to detail on points of performance for movement efficiency.

Post scores to comments.

Samy Daghir

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