Monday 08.01.2022

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Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review

Impact/Focus: Front Squat 7 × 1
Warm-up sets & Remedial Mobility x 5:00

7 Rounds, on the 2:00 seconds of
3-3-1-1-1-1-1 x Front Squat


  • Athletes may climb across sets to a new 1RM OR …
  • Build to a starting weight & maintain across sets @85-90% 1RM for each of the single rep working rounds.

Post scores to comments.

Complete for time vs. 16:00 cap

1-2-3-4-5-6-7-8-9-10 reps of

Front Squat (135/95lbs)

**Every 2:00 Complete 30 x Double-unders & 50 x Single-unders.


  • Scale load and the Pull-up movements as needed for a 1:1 rep adjustment.
  • Time Cap @ 16:00.
  • Scaled volume and time cap: 2-4-6-8-10 reps respectively with 25 x Single-unders every 2:00.
  • Rx+ If the climb to the round of 10 is completed ‘Unbroken’ proceed back down to 1 rep as follows; 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (maintaining the same time cap incentive).
  • A second Rx+ option would be to complete today’s training @ 155/105lbs.

Samy Daghir

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