Tuesday 09.05.2023

Posted in
John & Tim gettin after it, YESSSSSS!

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat 3-3-3+ (WEEK 2)
Versus a 15:00 Time Cap; Work through the following sets of Back Squat using an adjusted one rep max (ie. 90% of a recent 1RM personal record) to establish weights via the percentages shown below.

Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)

Post scores to comments.

12:00 AMRAP of
7 x Pull-ups
15 x Wallball (20/14lbs)
20 x Abmat Sit-ups

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

Post scores to comments.

Samy Daghir

1 thought on “Tuesday 09.05.2023”

  1. Impact/Focus: Back Squat 3-3-3+ (WEEK 2)

    5 completed + 2 KB swings (Banded strict PU + American KB swings 30lbs subbed WB)

    Notes: WB not available subbed for KB swings, think I should have done like 35/40 lbs instead but tbh the pull ups smoked me. Getting better at PUs again; on the thin yellow band with strict (equivalent to the red thin one back home) can do PUs without band but repping out needs assistance for sure. Last couple of rounds I was kipping for the last two/three reps of PUs. Getting there for sure! Baby steps!!!


Leave a Comment