Friday 10.14.2022

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Warm-up Drills
I. Run, Row or Jumprope
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift
Select from the following Deadlift training paths for today. Warm-up as needed to begin working through training intervals at the selected percentage/reps.

Warm-up Sets Building to Working Weights x 6:00

Every 2 minutes 30 seconds work through one of the following options:

I. 6 sets of 3 @ 70% 1RM
II. 6 sets of 2 @ 80% 1RM
III. 6 sets of 1 @ 90% 1RM

Notes: Athletes will be briefed on considerations during Deadlift percentage and set/rep assignments for individual musing.

Post scores to comments.

Complete 6 Rounds of the following intervals, working at the max effort capable for each of the tasks (reps or distance). Movements alternate every interval, there will be no additional time between rounds.

Box Jumps (max reps)
x :30 Max Effort x :20 Rest

Row (max meters)
x :30 Max Effort x :20 Rest

Sandbag Carry (max distance)
x :30 Max Effort x :20 Rest

Slamball (max reps)
x :30 Max Effort x :20 Rest

Post scores to comments.

Samy Daghir

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