Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Rack Jerk (45/30lb)
5 x Overhead Squats (45/30lbs)
7 x Thrusters (45/30lb)
10 x Hollow Rocks (2ct)
III. Mobility
Impact/Focus: Overhead Squat 3-3-2-2-2
Warm-up as necessary before working through the following sets/reps
Overhead Squat 3-3-2-2-2
Post sets/reps/loads to comments.
“Colin Richard Morse”
Complete as many Rounds/Reps as possible in 15:00 of the following rotating rep scheme
Round 1
8 x Burpees
14 x Thrusters (75/55lbs)
21 x KB Swings (32/24kg)
Round 2
8 x KB Swings (32/24kg)
14 x Burpees
21 x Thrusters (75/55lbs)
Round 3
8 x Thrusters (75/55lbs)
14 x KB Swings (32/24kg)
21 x Burpees
Round 4 … Continues with the movement rotation for sets and reps.
Post results to comments.
Congrats Jamie and Rich!
Overhead Squat Triples/Doubles EMOTM – 65# (hey it’s a start)
Colin Richard Morse – 3Rds + 17 KB Swings
“Colin Richard Morse”
3 rounds + 16KB swings (35# DB, 32kg, MASK)
Front Squat Triples/Doubles (OH Squat still a no go)
1st 5:00
3-135, 3-135, 2-135, 2-135, 2-135
2nd 5:00
3-155, 3-155, 2-155, 2-155, 2-155 this is a PR front squat weight for me, and given the ability to complete all reps I likely can do quite a bit more for a 1rm.
Congrats Jamie and Rich!!!
“Colin Richard Morse”
3 rounds + 8 burpees. 65# thruster, 20kg kb.
Thank you everyone for the congratulations!
Overhead Squat Triples/Doubles EMOTM
165# round one, 175# round two (LOVE Overhead Squat!!)
Colin Richard Morse
3Rds + 5 Thrusters @ 75#/32kg/MASK!!
it’s about time!
Colin Richard Morse
3 rounds + 8 burpees + 6 thrusters
Adain & I will see him soon
Congratulations Jamie & Rich, and a big welcome to Colin Richard!!!
OH Squat Doubles/Triples: 45#/55#
Colin Richard Morse: 3 rounds even – 75#/24kg
“Colin Richard Morse”
4 rounds 75#/32kg