“Three quarters of it are mindset…” –Mark Crandall From an interview with John North on the Purpose Chasers Podcast
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Double Down
Warm-up as needed with sets of three reps each before working through the two rep maximum time trials.
3-5 sets to find a 3RM vs 8:00
Rest 2:00
3-5 sets to find a 1RM vs 6:00
Post scores to comments.
“Hackie”
Complete the following as quickly as possible
Row 1000m
Then complete 5 Rounds for time of
10 x Thrusters (75/55lbs)
7 x Toes-2-Bar
Notes: Scale load as necessary for the Thrusters. Toes-to-bar movement substitutions will be at 1:1 for rep adjustments today.
Post scores to comments as total time to complete.
Skill Development
3 sets x 10 reps Back Extensions
or
2:00 inversion hang
+
1:00 cumulative L-sit
+
2:00 cumulative ring support (as still as possible)
Back squats: 145×3, 175×1
Hackie: 15:23 Rx (4:33 for the row)
3 × 265
1 × 295
8:59 Rx