Monday 07.26.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Front Rack Mash, Banded drills & Squat Mobility)

Impact/Focus: Clean
Warm up as needed with sets of 1-2 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every :90 complete the following
Clean x-2-2-2-2-2-2-2

*Each set of two may be performed as a double, touch and go style, or as two single reps with a reset within the :90 seconds*
**same weight across last 2-3 sets**


  • Today is intended to be performed as touch and go doubles or two singles per round of Full Clean or Power Clean + Front Squat.
  • Sustained weight for the final three sets.

Post scores to comments.

Complete as many Rounds/Reps as possible in 15:00 of
1-2-3… x Clean & Jerk (135/95lbs)
1-2-3… x Rounds of “Cindy”

1 Rounds of “Cindy” is
5 x Pull-ups
10 x Push-ups
15 x Air Squats


  • Round 1 has 1 x Clean & Jerk followed by 1 Rounds of Pull-ups, Push-ups, and Air Squats. Round 2 has 2 x Clean & Jerks followed by 2 Rounds of Pull-ups, Push-ups, and Air Squats. Round 3 has 3 x Clean & Jerks followed by 3 Rounds of Pull-ups, Push-ups, and Air Squats.
  • Continue climbing reps in this manner, accumulating as many rounds/reps as possible in the 15:00 time limit.
  • Scale weight as needed; referencing 1rm or using the best weight achieved during the Impact/Focus.

Post scores to comments.

Samy Daghir

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