Warm-up Drills
I. Row 3:00
II. 2 rounds of
8 x KB Swings (24/16kg)
8 x Hollow Rocks (2ct)
10 x Wall Squats
III. Mobility
Impact/Focus: Front Squat Ascension Ladder
Every minute on the minute execute the prescribed number of Front Squats (115/75lbs). On the first minute perform one Front Squat, on the second perform two Front Squats, on the third minute perform three Front Squats… Continue climbing up the ladder in this manner until the number of Front Squats can not longer be completed in the one minute window of time allotted.
Post scores to comments.
“Rise Up”
3 Rounds for Max reps of
1:00 x Box Jumps (24/20”)
1:00 x TTB/K2E
1:00 x Deadlifts (225/155lbs)
1:00 x Double-unders
1:00 Rest
Post total reps completed to comments.
Skill Development
Accumulate 2-3:00 of ring support holds.
Front squat ascension ladder 8Rds x 185#
Rise up 217 (Abmat/Su’s/155# DL)
Front squat ascension ladder 8Rds x 185#
Rise up 217 (Abmat/Su’s/155# DL)
FS Ascension Ladder 13 rds at 75#
Rise Up 164 reps (145# DL) double unders stink!
FS Ascension Ladder 13 rds at 75#
Rise Up 164 reps (145# DL) double unders stink!
Front Squat Ascension – 8 rnds 65#
Rise Up – 130 120#dl
erica
Front Squat Ascension – 8 rnds 65#
Rise Up – 130 120#dl
erica
Front Squat Ascension Ladder : Dreadful 7 @ 115#
Rise Up: Disappointing 143 (24″/T2B/175#/DU Attempts (ha ha)
….a decidedly dismal day……all out of Vim
Front Squat Ascension Ladder : Dreadful 7 @ 115#
Rise Up: Disappointing 143 (24″/T2B/175#/DU Attempts (ha ha)
….a decidedly dismal day……all out of Vim
“Front Squat Ascension Ladder”
11 Rounds @ 185#
“Rise Up”
214 total reps
~Chase
“Front Squat Ascension Ladder”
11 Rounds @ 185#
“Rise Up”
214 total reps
~Chase