Congratulations to Tom and Ann on the birth of their beautiful baby girl Greer Leary. We can’t wait to meet her!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat (Week 8)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 3 reps (5-10lbs more than last week)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Going Turbo”
Complete 21-18-15-12-9 reps for time of
Toes-2-Bar
Ring Dips
**Run 200m
Notes: Each round will conclude with a 200m run.
Post times to comments.
Front Squats: got 1 rep at 115…we’all revisit that one next week 🙂
Going Turbo: 23:57 (K2E/red band)
Front Squats: got 1 rep at 115…we’all revisit that one next week 🙂
Going Turbo: 23:57 (K2E/red band)
Front Squat: 220#.
“Going Turbo”: 24:36 Rx.
Need to do more ring dips.
Front Squat 3-3-3: 185#
“Going Turbo”: 26:28 (Red Band Dips)