Monday 11.09.2020

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Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Air Squat to Medicine Ball
5 x Medicine Ball Sumo Deadlift
5 x Medicine Ball Sumo Deadlift High Pull
5 x Medicine Ball Power Clean
5 x Medicine Ball Clean
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 4
Warm-up as needed before working through the following every 2:30.

Back Squat 5-5-5-5-5

**Week 4 Back Squat Sets = + 5 to 10lbs from last week.


  • Base percentages on a five rep max Back Squat.
  • For week four add an additional 5 to 10lbs.
  • Athletes should be at +20 to 40lbs above week one’s weights.

Post scores to comments.

“That’s Weird, Mon”
Complete as many rounds/reps as possible (AMRAP)
versus 15:00 of

Run 200m
7 x Push-ups
5 x Burpees
15 x American KB Swings (24/16kg)


  • The common fault point of performance for the weighted swings today will be ensuring there is no premature or extended heaving action of the shoulder occurring during the overhead portion of the lift.
  • Ensuring mechanics for core to extremity are appropriate will assist in resolving this and assisting in overall efficiency and safety during working sets.
  • Scale weight lighter and/or adjust movement to a Russian KB Swings in order to reinforce the common fault correction emphasis today in the Metcon for American KB Swings.
  • Regarding the Push-up, scale to a ‘kip’ to plank (snake version) with a controlled negative and tight core as necessary for the movement development.
  • Reinforcing strength in the Push-up will key on elbow track during the Push for today (‘arrows’ not ‘T’s’). Going from the final Push-up to bottom of the first Burpee today is acceptable.
  • Jump and clap for the burpee standard today.

Post scores to comments.

Samy Daghir

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