Monday 04.19.2021

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For the Back Squat video demo link click HERE.

“The best way out is always through.” –Robert Frost

Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat Max Effort
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.

Versus a 18:00 clock work through sets at 2 to 3 minute intervals as athletes work towards their pick of a 1 rep max or 5 rep max Back Squat.

Back Squat Max Effort x 1 or 5RM


  • Athletes will be select from or be assigned 1 or 5 rep maximum tasks today; both of which will establish the baseline and linear progression for strength work on Monday’s for the following weeks training.

Post scores to comments.

“Buncha Rebel Rousers”
Complete as many rounds and reps as possible in 12:00 of
Run 200m
15 x Dumbbell Devil’s Press (2×35/20lbs)
10 x Pull-ups


  • Scale Dumbbell weight as needed or substitute a single Bumper Plate for the Devil’s Press as needed.
  • Pull-ups will scaled to banded reps or Ring Rows at 1:1 for today.

Post scores to comments.

Samy Daghir

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