Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Scorpion/Yoga Sandwich
IV. Mobility Drills
Impact/Focus: Back Squat Wk3
Warm-up as needed before working through the following every 2:30.
Back Squat 5-5-5-5-5
(increase weights by 3.5/5/or 7% from last week)
Notes:
Athletes will be increasing weight from last week by one of the percentages options shown above for their 5 sets of 5 reps x Back Squat today.
Post scores to comments.
“Ground & Pound”
For time versus a 15:00 Time Cap
Run 200m
15 x Clean & Jerk (115/75lbs)
Run 200m
12 x Clean & Jerk (115/75lbs)
Run 200m
9 x Clean & Jerk (115/75lbs)
Run 200m
6 x Clean & Jerk (115/75lbs)
Notes: Rx+ may scale up to 400m Run distances.
Post scores to comments.
Back Squat wk 3
255#
“Ground & Pound”
8:44 rx
Back Squat wk 3 @90
“Ground & Pound” 14:00 (65lbs)
Notes:
Control breathing and form.
Calluses were splitting and bleeding. Could have pushed myself harder.
Solution: take better care of my hands to not compromise my performance.
Back Squat wk 3
260#
“Ground & Pound”
13:14 rx+