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.
“Fran”
For time
21-15-9 of
Thrusters (95/65lbs)
Pull-ups
Post times to comments.
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.
“Fran”
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)
“Front Squat”: 145#
“Fran”: 10:04 @ 65#