Warm-up Drills
I. Row 35/30 Kcal
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 5-4-3-2-1
Notes: Athletes should plan to increase weight with each set. This is not a true 1RM test for back squat but rather an attempt at a heavy single utilizing positioning we’ve been reinforcing over the past months.
Post loads to comments.
“Wolves & Sheep”
Complete 24-20-16-12-8-4 reps for time of
Wallball
GHD Sit-ups
Post times to comments.
Back Squat: 265#.
“Wolves & Sheep”: 6:28 Rx.
Back Squat: 195# and I think, a PR
“Wolves & Sheep” : 11:26 (20# to 9′ /GHD) so Rx for geriatrics
Back Squat: 155#
Wolves & Sheep: 10:31 Rx