Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Mobility Drills
Impact/Focus: Back Squat Wk 9
Warm-up as needed before working through the following every 2:30.
Back Squat 3-3-3-3+
(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 3 sets of 3 reps x Back Squat today. The final set today is for max reps.
Post scores to comments.
“Twofer!”
For time
Row x 550-540-350-250-150m
Toes-to-Bar x 9-12-15-18-21
Push-ups x 9-12-15-18-21
*Finish the workout with a 200m ‘Prego’ Lap carrying a 20/14lb Medball.
Notes: Scaling for movements and rep adjustments will be covered during the whiteboard brief. Bring the lumber, ninjas!
Post scores to comments.
Back Squat Week 9
275# (5)
“Twofer”
14:24 (something close to that)
*shoulders still hurt during T2B