Friday 09.17.2021

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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 (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Deadlift 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Deadlift.

Deadlift 1-1-1-1-1RM


Establish a 1 rep maximum Deadlift to work off of for next week’s strength program. Nutrition Challenge Applicable scores/WODs today.

Post loads to comments.

21-15-9 reps for time of

Front Squat (95/65lbs)

Notes: Scaling, Rx+ adjustments, and points of performance for the training intent today will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

3 thoughts on “Friday 09.17.2021”

  1. Impact/Focus: Deadlift 1RM
    135 lbs

    15:06 subbed for back squat

    Notes: was able to do 145 but was compromising form so I dropped ten pounds. Subbed for back squat cause I don’t have full range of motion on right wrist. Not sure what happened but it’s just sharp pinching if extended too far back and movement to the right. Not sure what the pose is called but started doing the on all fours thingy and leaning forward to possibly help the tension. Lower back is also not effecting work anymore but will still continue to put more effort into stretching.


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