Friday 06.11.2021

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Warm-up Drills
I. Jump Rope Single Unders x 150 reps (ie 50,40,30,20,10 with breathers) or a cumulative 2:00 (minimum)
II. Foam Rolling & Dynamic Series
IV. Mobility Drills (Emphasis on hips, hammies, ankles, IT bands)

Impact/Focus: Deadlift Wk7
Warm-up as needed before working through the following every 3:00.
Example: 5 sets of 2-3 reps climbing weight from 50% through 85% before working at the intended weight (100%) for the following 5×3 Deadlift strength training.

Deadlift 3-3-3-3-3(+)
(*increase weights by 3.5/5/or 7% from last week)
(**Final set is an optional plus rep set, glass ceiling set to 10 reps.)


  • Athletes will be increasing weight from last week by one of the percentage options shown above for their 5 sets of 3 reps x Deadlift today.
  • If repeating a weight from a prior week engage in mechanical improvements to go with traditional strength gains by working with a coach or fellow athletes to identify one to three movement (Deadlift) points of performance for improvement.
  • Max reps, capped at 10, for the plus set.

Post scores to comments.

5 Rounds for time of
10 x Burpees
15 x Wallball (20/14lbs)
35 x Double-unders


  • 12:00 time cap on today’s training.
  • Rx+ @ 10,20,60 reps respectively.

Post scores to comments.

Samy Daghir

1 thought on “Friday 06.11.2021”

  1. Deadlift Week 7

    315# no problems with my back 🙂

    9:42 rx+
    messed up twice on dubs in round 2 (early in set, so I started over at 0 and made sure I did all sets of 60 dubs unbroken)


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