Warm-up Drills
I. Run 400m
II. Dynamic Series & Foam Rolling
IV. Mobility Drills
Impact/Focus: Back Squat 1RM
Warm-up as needed, examples and guidance will be provided during the whiteboard brief, before establishing a new Back Squat 1-rep maximum personal record.
Versus a 20:00 time cap establish a Back Squat 1RM
Post scores to comments.
“Acclimatization”
Complete for time vs. a 15:00
Run 400m
15 x Clean & Jerk (115/75lbs)
15 x Pull-ups
Run 400m
12 x Clean & Jerk (115/75lbs)
12 x Pull-ups
Run 400m
9 x Clean & Jerk (115/75lbs)
9 x Pull-ups
Notes: Scaling for today will be covered during whiteboard brief. Performance training points of emphasis per movement will also be reinforced prior to our 3-2-1-GO today. Rx+ 135/95lbs & Chest-to-bar Pull-ups.
Post scores to comments.
Back Squat 1 RM
360# (in trainers) felt really good
“Acclimatization”
9:29 rx (135 for C&J’s)
Back Squat 1RM: 315…. Much work to do, yay
“Acclimatization” 9:52 rx
Kennedy should be posting soon also, she just started slaying wods again a few days ago after completing her “whiskey phase” of training
Back Squat 1RM: 205# (heaviest I’ve lifted in quite sometime and no bench – yes!!)
Acclimatization: 15:18 (green band)
12:55 #65 C&J, Pull-Ups