Tuesday 09.12.2023

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Grant gets wings level despite being over-encumbered by saracastic facial expressions; meanwhile Katelyn banks right… YESSSSSSSS!

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

Impact/Focus: Back Squat (Week 3: ‘The Inter-Mission’)
Use an adjusted 1rep maximum to determine weights for today; find your adjusted 1rm by taking 90% of your current best 1 rep Back Squat and using that number to determine the weights/sets below:
Warm-up to working weights as needed while identifying areas of the Back Squat movement to improve and work on throughout the lifting portion of today.

Every 2:30 x 5 Rounds
3-3-3-3-3 (All sets @70-75% of adjusted 1RM)
*Select 1 to 2 points of performance to improve the Back Squat movement and attempt to apply productively across working sets today.
**We move into our 5-3-1+ Week (ie. week 4) starting Monday.

Post scores to comments.

For time vs. a 15:00 time cap
10-8-6-4-2 x Front Squat (135/95lbs)
21-18-15-12-9 x GHD/Abmat Sit-ups
21-18-15-12-9 x Pull-ups

Notes: Scale Front Squat load as needed, barbells come from the floor today. Abmat Sit-ups may be performed as anchored or butterfly style today. Pull-ups scale at 1:1 both ways today (ie. Ring Rows, Chest-2-Bar, Strict, etc. the one exception is Bar Muscle-ups which would be 7-6-5-4-3 reps, respectively, per round. Bring the lumber, Ninjas.

Post scores to comments.

Samy Daghir

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