Monday 05.01.2023

Posted in
Yessssss Running, Thrusters & Sitting up on a Monday!!!

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat Deload Week
Work through the following sets of Back Squat using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.

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

Working Sets; On the 3:00
5 Sets @ 40-70% of and adjusted one rep max

Post scores to comments.

“Slip-N-Slide”
For Time vs. a 15:00 time cap

Run 200m
25 x Thrusters (95/65lbs)
25 x GHD/Abmat Sit-ups

Run 200m
20 x Thrusters (95/65lbs)
20 x GHD/Abmat Sit-ups

Run 200m
15 x Thrusters (95/65lbs)
15 x GHD/Abmat Sit-ups

Run 200m
10 x Thrusters (95/65lbs)
10 x GHD/Abmat Sit-ups

Notes: Scaling and additional points of performance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

1 thought on “Monday 05.01.2023”

  1. Impact/Focus: Back Squat Deload Week
    105lbs 5×5

    “Slip-N-Slide”
    1 round + 17GHD rx

    Notes: Thrusters killed but it’ll buff

    Reply

Leave a Comment

Archive