Monday 09.14.2020

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups / Ring Rows
7 x Push-ups
10 x Air Squats
III. Mobility

*Extra Credit Overhead Mobility Efforts for the week = Foam Quads, Medial Glutei, Adductors, Hammies, Calves, etc. with relative additional drills. Intended for long term benefit as well as for immediate impact for Squat movement benefit (and Grant’s educated ankles).

Impact/Focus: Back Squat Heavy 5’s

10-8-6 rep sets of Air Squat Therapy buy in.
Warm-up as necessary before working through the following sets/reps every 2:00 minutes. Climb weight as able, referencing 1 and 3 rep records and last week’s 5,4,3,2,1 training. This is our preparatory ramp-up into our upcoming Back Squat strength progression. Aim to make the final two sets heavy/challenging.

Every 2:00 complete the following workload

Back Squat 5-5-5-5-5
(climb weight as able across sets)

Notes:

Training Links for a recent 1 rep record may be found HERE 08.10.2020, or a 3 rep record found HERE 08.10.2020.
Athlete’s will be shown how to use these numbers to project some target goals for training.

Post scores to comments.

“17.5 Redux”
Complete as many Rounds/Reps as possible, keeping one combined and continuous score for this AMRAPs work intervals.

3 Rounds of 4:00 work x 1:00 rest of
10 x Thrusters (75/55lbs)
30 x Double-unders
or
45 x Single-unders

Notes: Scale thrusters to a weight that may be performed for at least one round unbroken.

Post scores to comments.

Skill Development:
**See your Coach for guidance
I. Ring Skill Work
II. Midline Conditioning
III. Mobility Drills