Monday 10.02.2023

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Sylvia sheds a subtle tear of joy for the excellent technique executed during training by Zoe & Jeremy; YASSSSSSS!!!!!

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

Impact/Focus: Back Squat 1 Rep Max
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.

Vs. a 15:00 time cap establish a new Back Squat 1RM
Back Squat 1-1-1-1-1RM


  • Use as many sets as needed.

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“Rock’m Sock’m”
6 Rounds for time
vs. a 12:00 time cap
10 x Medicine Ball Cleans (20/14lbs)
10 x Burpees
10 x Push Press (95/65lbs)


  • Volume may be adjusted (ie. 3-4 Rounds for time or a tighter time cap) as needed as an overall approach to scaling for newer athletes; this reinforces movement priorities and calls on intensity to match the intended stimulus of the training. Scale weight for the Medicine Ball Cleans and Push Press as needed.
  • Rx+ Medicine Ball Cleans may go to 60/40lb Sandballs with a Barbell weight of 115/85lbs for this little gem today.
  • Burpees probably feel left out of the upgrades so we will light a match for the Bar Facing variety as needed.

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Enriched Learning Supplemental Videos:





Samy Daghir

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