Friday 09.28.2023

Posted in
Liz, Gina & Alison Pressing Devilishly during their MetCon. Yessssss!!!!!!

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice (Duct tape games…)
III. Mobility

Impact/Focus: Deadlift Deload Week
Work through the following sets of Deadlift 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.

15:00 Time Cap: 3 warm-up sets + 3-5 working sets

Example Set & Rep Scheme:
8-10 reps x Empty Barbell
3 sets x 5 reps each, building to working weight.

3 to 5 sets of 5 reps x Deadlift
@ 40 to 70% of an adjusted one rep max


  • Adjust working sets (select 3,4 or 5) to accommodate for physicality demanded via the subsequent MetCon.

Post scores to comments.

7 Rounds for time
vs. a 12:00 time cap

6 x Deadlift (225/155lbs)
12 x Box Jump Overs (24/20”)
15 x Wallball (20/14lbs)


  • Training Volume is scalable to 5 Rounds with a 12:00 time cap as applicable.
  • Deadlift may adjust heavier or lighter as needed; our intent is a moderate load, + or – 60% of a functional 1RM. We are looking for more unbroken sets and rounds and a high tempo/pace throughout the 12 minutes. Enjoy taking those well earned gains from the strength cycle for a new ride today, Ninjas.
  • Jumping movements for newer athletes will focus on proper loading of the posterior chain (hammies) and applying this feeling during ideal positioning during movement execution; examples include jump movements or squat jumps w/ one or two hand touch to a target. Jumping onto or stepping up onto scaled heights would be our next level of movement progressions before we see the standard levels of scaled through Rx.

Post scores to comments.

Samy Daghir

Leave a Comment