Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Wall Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 1
We will be beginning a Back Squat Cycle today based off of 1RM on 05.19.2014. Squats make you a happy person!
Back Squat 5×5 @ 75%
Notes: Those looking for additional squat work, we will be providing a second squat workout for the week to be completed during open gym on Saturdays.
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“Red Rock”
4 Rounds for Time of
5 x Muscle-ups
10 x DB Thrusters (50/35)
20 x Leg & Hip Raises (to rig/pole)
Notes: Athletes that have not yet obtained a muscle-up will be completing the workout with a 3:1 Pull-up/Dip ratio.
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Back squats 5 x 5 @ 200#
“Red Rock”: 22:35 40#DBs/PU/ring dips
“Back Squat 5’s”: 145#
“Red Rock”: 20:04 Rx (35# – Master’s!!)
Back Squats 5x5x165
Red Rock 19:37 with pull-ups/red band dips and 30#