I. Run 400m or Row 500m
II. 9 Fundamentals x 5 reps each
Impact/Focus: Back Squat (Week 11)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5-10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
Climb as high up the following rep ladder as possible against a 10:00 Running Clock.
1-2-3-4-5… x Clean & Jerk (135/95lbs)
1-2-3-4-5… x Pistols (each leg)
Notes: The Clean & Jerk may be power or full; Push or Split Jerk may be employed at the athlete’s discretion.
I. CFNE Bulletproof Shoulders
II. Mobility Efforts
III. Slay GOATS (some options provided below for inspiration)
IV. Handstand Skills & L-sits EOMOTM
6 Rounds for Quality of:
L-sit x :20 to :30 seconds
Notes: Alternate between performing handstand walks or freestanding, wall supported, or other scaled handstand position holds, and holding an l-sit position for a cumulative :20 to :30 (scaling from planks, matadors, rings, etc.).