Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Pull-ups (Deadhang)
Push-ups (CFGS)
Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 4
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)
3×3 x 82%
Post loads to comments
“Graveyard Shift”
Complete 3 rounds for time of
5 x Clean & Jerk (175/115)
10 x Bar Facing Burpees
25 x GHD/Abmat Sit-ups
Post times to comments.
“Back Squat” 3 x 3 x 82% 165#
“Graveyard Shift”: 12:46 105#/GHDs
Back Squat 3x3x185
Graveyard Shift 15:36 RX
Back Squat 3×3 x 82% 125#
“Graveyard Shift” 9:45. 65#/abmat
Back Squat 3×3 x 82% 145#
“Graveyard Shift” 13:01 RX
Back Squat
340 x 3
“Graveyard Shift”
12:22 185#
~Chase