Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 3
Complete the following workload of Back Squats based off of your current 1RM.
5 x 45% (Warm-up)
5 x 55% (Warm-up)
5 x 65% (Warm-up)
4×4 x 80%
Post loads to comments.
“Applicable Theory”
Complete against 15:00 clock
Run 800m
In the remaining time as many rounds/reps as possible of
10 x Overhead Walking Lunges (45/25)
15 x GHD/Abmat Sit-ups
25 x Double-unders
Post rounds/rep completed to comments.
Back Squat 4×4 x 80% 145#
“Applicable Theory” 5 + 10 35#
Back Squat 4×4: 155#
“Applicable Theory”: 4 + 12 (25#/GHD/SU’s)
Back Squat 4×4 80%: 125#
“Applicable Theory”: 4 +17 (25#/GHD/SU’s)