Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus #2: Back Squat (Week 13)
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.
“Sleigh Bells”
Complete 4 rounds for time of
20 x Kcal Row
50′ x Burpee Broad Jumps
50 x Double unders
Post times to comments.
Back Squat: 245#.
“Sleigh Bells”: 13:34 Rx.
Back Squat: 130
Sleigh Bells: 18:58 (single-unders)
“Back Squat 5s”: 185# (again….which I’m pretty sure is my max for 5)
“Sleigh Bells”: 19:58 (SUs x 3)
Back Squat: 205#
“Sleigh Bells”: 18:50 Rx’d