Tuesday 01.05.2020

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Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
7 x Barbell Row
7 x Power Clean
7 x Front Squat
10 x Hollow Rocks
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and ankle range of motion (squat relative).

Impact/Focus: Front Squat 1RM
Against a 15:00 Running Clock work through up to 7 sets of single rep Front Squat building to a one rep maximum.

Warm-up Sets/Reps: 3 sets x 3 reps before moving into single rep efforts.

Front Squat 1-1-1-1-1-1-1RM

Post scores to comments.

For time
21-15-9 of

Thrusters (95/65lbs)

Post times to comments.

Samy Daghir

2 thoughts on “Tuesday 01.05.2020”

  1. Thanks to the am and Coach Randi for that experience today…. Shazam that sh!t still burns the breath yesssss

    Front Squat 1rm path: 135 x 3, 165 x 3, 185 x 1, 225 x 1, 245 x 1, 265 x 1
    Hurd a few rescue choppers on the last set.

    3:57 rx @95lbs
    Workload path and notes:
    21 x Thrusters
    21 x Pull-ups (last 2 were gymnastic kip)
    10+5 x Thrusters
    13+2 x Pull-ups (last 5 were gymnastic kip)
    9 x Thrusters
    9 x Pull-ups (last 3 were gymnastic kip)


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