Friday 05.14.2021

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Warm-up Drills

I. Run 400m
II. Dynamic Series
IV. Mobility Drills

Impact/Focus: Deadlift Wk3
Warm-up as needed before working through the following every 2:30.

Deadlift 5-5-5-5-5
(increase weights by 3.5/5/or 7% from last week)


  • Athletes will be increasing weight from last week by one of the percentage options shown above for their 5 sets of 5 reps x Deadlift today.

Post scores to comments.

Complete for time vs. a 12:00 time cap
5 Rounds of
10 x Burpees
12 x Air Squat

5 Rounds of
Bear Crawl x 40-80-120-80-40ft
12 x Slamball (30/20lbs)


  • The 1st Round of the bear crawl & Slamball part of today’s training reads as: 40ft (20ft out + 20ft back to start line) and 12 x Slamballs, the 2nd Round is 80ft (40ft out + 40ft back to start line) followed by 12 x Slamballs, etc.
  • Rx+ adjust the Slamball weight to 30/40lbs or substitutes Hammer Strikes for 24 reps per round.
  • Rx+ also incorporates a modification to the Bear Crawl which will be covered during the whiteboard brief  for those accepting of the challenge (woof).

Included here is a Diagram of Common Squat Faults where athletes may be able to focus efforts towards improving this foundational movement’s proficiency/efficiency.

Post scores to comments.

Skill Development
**See whiteboard for guidance on training or recovery/preventative maintenance assignments and you coach for applied details (as time and the class schedule permit)

Samy Daghir

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