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Friday 09.03.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Clean
Complete the following workload versus a 10:00 running clock.

Clean 1-1-1-1-1-1-1 (climb weight as able)

**2 x Front Squat Drop Sets at 5-7 reps each to warm-up for the subsequent MetCon weight/workload.**

Notes:

  • Athletes should begin their first repetition A. at the best Rangeof Motion actionable repetition and
    B. beginning somewhere close to the 60% range for a prior 1RM or estimated 1RM number. Only provided the previous repetition moves successfully through a full squat does the athlete advance to heavier weight attempts. Athletes still gaining proficiency and experience may work across all sets and reps at a given weight or %. Additional guidance and details will be available via your Coach at the whiteboard brief.

Post scores to comments.

“Wet Dry”
For Time vs an 18:00 time cap

Run 400m
Then…

Front Squat x 10
Muscle-ups x 5

Front Squat x 15
Muscle-ups x 7

Front Squat 20
Muscle-ups x 9

Front Squat x 25

Finish with…
Run 800m

*15 x V-ups for every break during a set of front squats prior to completing the total number of reps assigned to that round.

Notes:

Muscle up scaling
I. Muscle up = 3 x Ring Rows or Scaled Pull-ups & x 3 Push-ups or Scaled Dips
II. Muscle up = 2 x Pullups & 2 x Static-Matador Dips or Ring Dips
III. Muscle-up = 1 to 1.5 x Modified Muscle-ups

Scaled Example
For time
Run 200m
MU sub: Scaled gymnastic Pull x 9-12-15
MU sub: Scaled Gymnastic Push x 9-12-15
Front Squat x 5-10-15-20
Run 400m
*8 x V-ups or 12 x Tuck Ups, jack knifes, Abmat Sit-ups for every break during a set of front squats prior to completing the total number of reps assigned to that round.

RX+ Example
For Time
Run 400m, Then…
Front Squat x 15
Muscle-ups x 9
Front Squat x 20
Muscle-ups x 12
Front Squat 25
Muscle-ups x 15
Front Squat x 30
Finish with…
Run 800m
*20 x Floor Wipers for every break during a set of front squats prior to completing the total number of reps assigned to that round.

Post scores to comments.

Samy Daghir

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