Thursday 07.06.2023

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Coach Grant briefs the 530PM class against a hazy backdrop. Yesssss!

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

Impact/Focus: Front Squat Ladder
Warm-up Sets/Reps building to the working weight for the following ladder format challenge.

Every :75 x 10 Rounds,
Climbing +1 rep each round as follows:

Front Squat x 1-2-3-4-5-6-7-8-9-10 reps


  • Front Squats are taken from the rack today (very rare) provided safety is understood for re racking to rest in later round sets vs. needing to drop the bar for safety/rep fails.
  • Loading guidelines are…
    Scaled: Individual Basis
    Rx 135/95lbs
    Rx+ 155/105lbs
    NoOneLikesYou: 185/125lbs

Post scores to comments.

“Sufferin Succotash”
10:00 AMRAP of

5 x Power Clean (135/95lbs)
5 x Push Jerk (135/95lbs)
7 x Pull-ups

Notes: Scaling emphasis today will look at banded and Ring Row options for 7/10 rep substitutions. The load on Power Clean and Push Jerk should be the same, selected at a load which permits multi rep sets throughout the AMRAP. Rx+ is 12:00 at 155/105lbs. During the 12:00 Athletes will complete the first four minutes with 9 x Chin over bar Pull-ups, the second block of four minutes is 6 x Chest-to-bar Pull-ups and the third block of four minutes is 3 x Bar Muscle-ups. Details fleshed out during the whiteboard brief. Get sum, Ninjas.

Post scores as rounds/reps completed to comments.

Samy Daghir

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