Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift 8 x 2
Warm-up as needed before completing the following workload every :90 for 8 Rounds. Increase weight as form allows.
2 x Deadlift
Notes: Referencing weights from last week and prior relative to starting 2 rep sets (and guidance for climbing weight) will be detailed for athletes at the whiteboard brief.
Post scores to comments.
“Ferrous Whip”
For time
50-40-30-20-10
Dumbbell Snatch
(alt.L+R @ 50/35lbs)
Double-unders
Notes: Single-unders 2:1 for today’s training.
Post scores to comments.
Skill Development
A. Back Extensions + Glute Ham Raises
B. Dumbbell Row
C. Crossover Symmetry
D. 2:00 Inversion Drill
E. 3 x 6 reps x Light High Pull
315#
11:20 Rx.
Deadlifts: 195#
Ferrous Whip: 15:25 (20#)
“Deadlift 8 x 2”: 275#
“Ferrous Whip” : 19:05 (35#/SUs)