Tuesday 08.25.2020

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups or Ring Rows (Deadhang)
10 x Push-ups
15 x Air Squats (Bench/Wall Therapy)
III. Mobility & Yoga Poses

Notes: Front Squat movement mobility emphasis, Front Rack mashing (barbell), Squat hold with weight x 1:00, Couch stretch for hip flexors, etc…

Impact/Focus: Front Squat Doubles EMOTM
Every minute on the minute, for 8 minutes total complete sets of 2 x Front Squats, climbing in weight as heavy as able with form adherence to points of performance for this movement.

Every :60 x 8 Rounds
Front Squat x 2 reps (climbing weight; 60-65% of a 1RM to start)

Notes: Front Squat 1RM was established most recently on 07.27.2020 linked HERE.

Post scores to comments.

“Contact Front”
Complete for time
Run 400m
3 x Rope Climbs
15 x Thrusters (75/55lbs)

Run 400m
2 x Rope Climbs
12 x Thrusters (75/55lbs)

Run 400m
1 x Rope Climbs
9 x Thrusters (75/55lbs)

Notes: Subbing Pull-ups = 15-12-9 reps respectively per round, subbing Ring Rows is 21-15-9 reps per round. Adjust weights for thrusters or substitute dumbbells in as necessary.

Post scores to comments.

Samy Daghir

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