Monday 05.17.2021

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Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Back Squat Wk4
Warm-up as needed before working through the following every 2:30.

Back Squat 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 percentages options shown above for their 5 sets of 5 reps x Back Squat today.

Post scores to comments.

“Luck Dragon”
Complete as many rounds and reps as possible (AMRAP) in 12:00 of
Row 15/12kcal
12 x 1-arm Dumbbell Snatch (35/20lbs)
15 x GHD Sit-ups


  • Each round is 6 reps per arm for a total of 12 regarding the Dumbbell 1-arm Snatch.
  • The reps do not have to alternate for the Dumbbell Snatch.
  • Important points of performance for the Dumbbell Snatch will include how to load the hamstrings, maintain a stable core via breathing and bracing control; some athletes may find that the hang version of the movement is better to use today (a key component to overcoming this: hammy mobility).
  • Scaling for today is 1:1 reps (15) if substituting Abmat Sit-ups.
  • Rx+ 50/35lbs.

Post scores to comments.

Samy Daghir

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