Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Back Squat
III. Mobility & Yoga Poses
Impact/Focus: Back Squat Heavy / 3RM
Warm-up with 2-3 sets of 3-5 repetitions each before working through/building to the heaviest 3 rep sets of Back Squats athletes are currently able to execute.
Every 2:00 x 5 Rounds complete the following
Back Squat 3-3-3-3-3RM
Post sets/reps/loads to comments.
“Pyramidalist”
For time
10 x Bar Facing Burpees
15 x Medicine Ball Cleans (20/14lbs)
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Bar Facing Burpees
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Medicine Ball Cleans (20/14lbs)
10 x Bar Facing Burpees
Notes: 15 minute soft time cap, 20 minute hard time cap. Floorwipers are 2 count movements today, L+R=1 rep. 30# Medicine Ball and sets/reps peformed unbroken for rx+.
Post scores to comments.
Back Squat 3RM: 185#
Pyramidalist: 12:01
Back squat: 175
Pyramidalist: 16:18 rx
I just realized that the floor wipers were 2X today, 100% missed that this morning and I didn’t do that. My bad!!
“ Back Squats”: 175# x3
“Pyramidalist”: 17:18 (65#/14#)
Back Squats: 130#
Pyramidalist: 20:17 (25# goblet squats subbed for wall balls)