Warm-up Drills
I. Run (Indoors)
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3
Impact/Focus #2: Back Squat (Week 12)
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.
WOD
5-10:00 Metabolic Conditioning
Split Jerk: 205#.
Back Squat: 240#.
WOD: 6 even, Rx.
“Split Jerk” : 130# x 3
“Back Squat” : 185# x 5
“Met Con: 8:00 AMRAP
10 Slam Balls + 15 GHDs
5 + 10 (30#)
Split Jerk: 155#x3
Back Squat: 175#x5…. impromptu deload week
MetCon: 5+16 (10 Slamball/25 Ab Mat Situps)
Split Jerk: 140×3….a 3rep weight I haven’t touched in almost a year. yay!
Back Squat: 175×5. Haha, also deloading apparently.
Metcon: 7 RX