Tuesday 01.19.2021

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Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
7 x Barbell Row
7 x Front Squat
7 x Push-ups
10 x Hollow Rocks
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment trigger point work with lacrosse ball, and ankle range of motion (squat relative… also Grant relative).

Impact/Focus: Front Squat Week 3
Warm-up as shown below before working on the clock through the assigned set/rep/percentages for Front Squat training. Build up 5% from last weeks starting percentages.

Warm-up Sets/Reps: Sets of three reps building to 65-70% 1RM.

Every 2:00 x 6 Rounds of

Front Squat 5,5,5 reps @ 75-80% 1RM / 2,2,2 @ 85-90% 1RM


  • Utilize a Front Squat 1RMs established recently.
  • Build up 5% from last weeks starting percentages (week 2, last Tuesday).
  • Example of training outline: Athlete warms up with sets of 3 reps building to their starting percentage, then proceeds as follows with 3 sets of 6 reps at 75-80%1RM every 2:00, then 3 sets of 2 reps at 85-90%1RM every 2:00.

Post scores to comments.

Complete for time versus a 15:00 time cap

Row 50/35kcal

10-9-8-7-6-5-4-3-2-1 reps of
American KB Swings (24/16k)

Finish with a sprint rowing effort of…
Row 35/24kcal


  • Scale weight for the American KB Swings as necessary to ensure proper core to extremity mechanics.
  • Push-ups may scale to Knee Push-ups, Kipping Push-ups ie.’Snake’ Push-ups, or incline Push-ups on benches/boxes as necessary for a 1:1 rep adjustment.
  • Scale Pull-ups to banded Pull-up progressions or Ring Rows.
  • Rx+ 32/24kg Unbroken KB Swings, Unbroken Pull-ups (Chest-to-Bar), Unbroken Push-ups or Ring Push-ups.
  • Push-ups/Ring Push-ups must touch deck with quads and/or chest at bottom ROM.
  • Alternative Scaled Rep Scheme Format Example: 10-8-6-4-2 reps if the movements remain rx’d but scaling may still apply.

Post scores to comments.

Samy Daghir

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