Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Push ups (CFGS)
7 x Deadlifts (45/35lbs)
7 x Power Clean
7 x Push Press
III. Mobility
Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Back Squat 1-1-1-1-1RM
Post loads to comments.
“Kaiser Soza”
For time
Complete in as few sets as possible:
30 x Handstand Push-ups
10-9-8-7-6-5-4-3-2-1
KB Swings (32/24kg)
L-sit Pull-ups
Post times to comments.
Back squat 445 x 1
Kaiser Soza 16:38 I (Stinkbugs/24kg)
“Back Squat 1RM”: 205 #
“Keyser Soze” 16:43 Mod – Window Ledge Stink Bugs/24kg
( I’ll definitely have to watch the movie again soon!)
Back Squat 1RM: 215! 10lb PR
Kaiser Sozia 22:55 with stinkbugs/pullups/K2Es
“Back Squat 1RM”: 208#
“Kaiser Soza”: 16:03 (24kg/L-sit pull-ups/one abmat HSPU)
Extra work: Barbell Rows (65×5, 75×5, 85×5, 95×5, 105×5); 5K Row (25:10)