GET SOME, FROCKLES!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
7 x Deadlift
7 x Floor Press
7 x Thrusters
10 x Hollow Rocks
III. Mobility
Impact/Focus: Deadlift 4 x 3
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3
Notes: Climb in weight as able provided form and technique retain integrity.
Post loads to comments.
“Sierra West”
4 Rounds of the following; complete as many repetitions as possible in each work interval.
:45 x Bench Press (135/95lbs)
:15 x Rest/Transition
:45 x Abmat Sit-ups
:15 x Rest/Transition
:45 x Thrusters (45/35lbs)
:15 x Rest/Transition
Post scores as totals per movement to comments.
Deadlift: 300#.
“Sierra West”: 54 @ 95# • 101 • 101.
Deadlift: 195#
Sierra West: 45 (65# floor press) / 105 / 74 (15# thruster)