Warm-up Drills
I. Jump Rope x 3:00
(move/rest as needed to work skill set & warm-up)
II. 2-3 rounds of
3 x Pull-ups
5 x Power Snatch
7 x Overhead Squat
III. Mobility
Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload for Overhead Squat.
Overhead Squat 5-4-3-2-1
Notes: Climb weight as able across sets, attempt to match or exceed scores from the last time this training evolution was run. Overhead Squat 5-4-3-2-1 training from 12.14.2018 linked HERE.
Post loads to comments.
“Double-down”
10-9-8-7-6-5-4-3-2-1 reps for time of
Toes-2-Bar
American KB Swings (24/16kg)
Notes: Scaling for knees-2-elbows is 1:1, knee raises supine leg raises will be 2:1. Scale load as necessary (up or down) for the KB Swings. Rx+ options are 32/24kg for American KB Swings and all sets/reps performed unbroken. Get some, freaks.
Skill Development
Choose one of the following and perform for QUALITY
I. 5-10 reps x Pull-up/Muscle-up Negatives
II. Accumulate 2:00 x L-Sit Hold
III. Slay GOATS
Impact/Focus: Front Squats 5-4-3-2-1 – 165 # x 1, which may actually be a PR.
“Double-down”: 8:38 Rx (24kg)
OHS: 100×1 PR!
Double Down: 9:19 Rx
OHS: 150×1! So happy because I haven’t touched that weight since July of 2016 pre-shoulder injury.
Double Down: 8:39 RX+
OHS: 180, 180 both PRs
Double Down: 6:45 Rx
215#.
6:24 Rx+.