Monday 02.13.2023

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Grant hitting 100lbs x 1-arm Dumbbell Snatch after a solid rest… YESSSSSS!

Warm-up Drills
I. Row 2:00 or 35kcal
II. 2 Rounds of 10 x Air Squats, 15 x Hollow Rocks & Dynamic Drills
III. Mobility (Squat, Posterior Chain & Front Rack Emphasis)

Impact/Focus: Front Squat Triples
Warm-up Sets/Reps x 6:00 building to the best starting weight possible.

Every 3:00 x 5 Rounds Total
Front Squat x 3 reps (65-75%)


  • Movement proficiency and position reinforcement, weights should not be heavy enough to limit range of motion or core integrity during load bearing in the front rack position.
  • Tempo, pause, and box variations may be used to help develop and improve the quality of the Squat movement today.
  • Nothing is over, NOTHING! (Meaning math on Monday’s): Front Squat percentages can be gleaned from Back Squat rep records via the 75% function… 1rm Back Squat x .75 = Estimated 1rm Front Squat.
  • Yahtzee.

Post scores to comments.

“Fight Gone Bad!”
Three rounds for max reps/kcal of

1:00 x Wallball (20/14lbs to 10/9ft tgt)
1:00 x Sumo Deadlift High-Pull (75/55#)
1:00 x Box Jumps (20/20”)
1:00 x Push Press (75/55#)
1:00 x Row (Kcal)
1:00 x Rest


  • Scores today are total reps and kcal combined for one final number.
  • An additional challenge should you choose to accept;
  • If able to hit 300 reps in 3 Rounds, ante up for a five round bender of metabolic proportions.
  • Get some, freaks.

Post total rep count (points) to comments.

Samy Daghir

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