Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
7 x Power Clean
7 x Push Press
7 x Back Squat
15 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses
Impact/Focus: Back Squat 5×5 Week 1
Warm-up as needed before working through the following every 2:00.
Back Squat 5-5-5-5-5 @75% of 5RM
Notes:
- Base percentage based sets on the five rep max established 10.06.2020.
- Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who may have missed training last Tuesday.
Post scores to comments.
“Oneday”
5 Rounds for time
50-40-30-20-10 x Double-unders
25-20-15-10-5 x Knees-to-Elbows
25-20-15-10-5 x Push-ups
Notes:
- Scaling for Double-unders to Single-unders is 2:1 for today.
- Knees-to-elbows may scale to Hanging knee raises to hip height, V-ups or Tuck-ups at 1:1 for rep adjustments.
- Push-ups should be scaled to snake-ups today with a controlled negative at 1:1 for reps.
Post scores to comments.
Back squat: 115#
Oneday: 12:27 su
Back Squat: 145#
Oneday: 23:44 RX
Back Squat: 85#
Oneday: 18:23 (single unders)
“Back Squat”: 180# x5 for 5RM
“One day ( I may get DUs)”: 13:18 SUs