Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat Cluster Sets EMOTM
Warm up as needed before completing the following workload for Back Squat every :90 for 9 rounds.
Back Squat 3-2-1, 3-2-1, 3-2-1
(climb across each cluster set of 3-2-1)
Notes: Warm-up to a weight of 60-70% of a 1rm and climb across three sets. Athletes may repeat the same three weights for each of the three clusters or attempt to climb a bit higher per attempt.
Post scores to comments.
“Pre-Wodensday”
For time
Run 400m
Then…
15-12-9-6-3 of
Toes-2-Bar
Burpee Box Jump Overs (24/20”)
Then…
Run 400m
Notes: Scaling will be covered during the whiteboard brief. There will be a 15:00 incentive time cap applied to today’s training.
Post scores to comments.
215#.
12:15 Rx.
Back Squats: 130#
Pre-Wodensday: 17:17 Rx
“Back Squats” 3-2-1: 145-165-175#
“Pre-Wodensday” : 14:00 excluding last 400m (K2E/20″box) – mistakenly thought I hit the Time Cap !!