Wednesday 02.22.2023

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Warm-up Drills
I. Row 500
II. Coach’s Choice (Pigeon, Puppy Dog Shoulder Complex & Lax Ball Pec Mashing)
III. Mobility

Impact/Focus: Deadlift 5×3 Gainstainment Sets
Work through the following sets of Deadlift using the percentage based sets outlined below.

Numbers based on a true 1rm today.

Example Warm-up Sets
8-10 reps x Empty Barbell
3-4 Sets of 5 reps building to working weight.

Deadlift 3-3-3-3-3 @75-85%1RM
*Same weight across sets.

Post scores to comments.

For time

Row 500m
7 Rounds of
10 x Push-ups
12 x Ring Row
14 x Air Squats

Complete a 500m Row Cooldown after completing the ‘for time’ portion.

Notes: Adjust to 5 Rounds as needed for scaled athletes. Rx+ may scale up to Ring or Matador Dips, Strict Chin-over-Bar Pull-ups or Kipping Chest-to-Bar Pull-ups & Pistols as needed.

Post scores to comments.

Samy Daghir

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