Monday 09.18.2023

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Craig & Addison hit some Sumo Deadlift High Pulls, YESSSSSS!!!

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

Impact/Focus: Back Squat 5-3-1+ (WEEK 4)
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 65%

Working Sets
5 x 75%
3 x 85%
1+ x 95% (max reps)

Post scores to comments.

“Candy Corn”
3 Rounds for time of
Run 400m
12 x Shoulder-to-Overhead (95/65lbs)
18 x Toes-to-Bar

Notes: 15:00 time cap. Scaling and points of performance will be covered during the movement review and whiteboard brief. Inclement weather substitution: Row 500/400m.

Post scores to comments.

Samy Daghir

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