Warm-up Drills
I. Speed Rope x 2:00
II. 9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility
Impact/Focus: Back Squat or Front Squat 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat or Front Squat 1RM. The following strength cycle will follow the Wendler protocol for the Back Squat and the Max Effort Black Box protocol for the Front Squat.
Back Squat 1-1-1-1-1RM
or
Front Squat 1-1-1-1-1RM
Post loads/sets/reps to comments.
“Sorry John II”
Complete for time
Row 250m
15 x Burpee Jumping Pull-ups
15 x American KB Swings (32/24kg)
Row 250m
12 x Burpee Jumping Pull-ups
12 x American KB Swings (32/24kg)
Row 250m
9 x Burpee Jumping Pull-ups
9 x American KB Swings (32/24kg)
Post results to comments.
1RM Front Squat– 185 (No PR for me today)
Sorry John II– 9:32 24/ gas mask
1RM Front Squat– 185 (No PR for me today)
Sorry John II– 9:32 24/ gas mask
300lb Back Squat and my new 1RM! Hell yeah!
Sorry John 17:28 24/mod BJP
300lb Back Squat and my new 1RM! Hell yeah!
Sorry John 17:28 24/mod BJP
225# back squat no pr for me. I didn’t warm up enough, was tapped out after 7min.
Sorry John II
12:18
Burpee jump touch + ring row, half way to american swings, lol
225# back squat no pr for me. I didn’t warm up enough, was tapped out after 7min.
Sorry John II
12:18
Burpee jump touch + ring row, half way to american swings, lol
Front squat 275#
Sorry John II 11:14 Mod
Front squat 275#
Sorry John II 11:14 Mod
Back squat deload
Sorry John II – 9:37 (32kg/mask)
Back squat deload
Sorry John II – 9:37 (32kg/mask)
Front squat 1RM #155
” sorry john II”: 9:47 24kg
Front squat 1RM #155
” sorry john II”: 9:47 24kg
1RM Front Squat = 165lbs (PR)
Sorry John II = 13:39 (20kg KB)
1RM Front Squat = 165lbs (PR)
Sorry John II = 13:39 (20kg KB)
Front Squat: 165# – PR!
Sorry John II : 13:35 (24kg)
Front Squat: 165# – PR!
Sorry John II : 13:35 (24kg)
Front Squat – 235# New PR
Sorry John II – 15:34? w/ Gas Mask
Front Squat – 235# New PR
Sorry John II – 15:34? w/ Gas Mask
“1RM Front Squat”
305 x 1
315 x 1 (fail) previous PR
“Sorry John II”
12:24 32kg
~Chase
“1RM Front Squat”
305 x 1
315 x 1 (fail) previous PR
“Sorry John II”
12:24 32kg
~Chase