Warm-up Drills
I. Run 400m or Row 500m
II. 2-3 Rounds of
12 x Halo Press
6/6 Skull Cutters
6/6 x Reverse Lunges (in place)
20 x Deadbugs or Hollow Rocks
III. Mobility
-Hammies
-Front Rack
-Leg Back & Across
-Couch
-Fig-4 & Bridges
Notes: Use a lighter bumper plate for the movements in the warm-up. Proper mechanics and mobility intentions (a la performance bennys) will be covered during movement instruction/review.
Impact/Focus: Back Squat “Manion” Primer Week 2
5:00 x Back Squat Warm-up with sets building to intended starting weight.
Then… Every 2:30 work through the following sets, climbing weight as able:
Back Squat 10-7-5-5-10*
Notes: *Reference weights from last week. Select a starting point for the first set of ten reps and plan to finish at a heavier weight with better form and feel by the last round, regardless of the heavy stamina/strength intention of the middle rounds. Tempo sets may be applied during the five rep efforts order to establish better position, control, and technique at depth. Bring it, ninjas.
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“Too Steps From Hell”
For Time
Versus a 12:00 Time Cap
3-6-9-12-15-18-21 x Bumper Ground-to-Overhead (45/25lbs)
3-6-9-12-15-18-21 x Burpees
Each Round Concludes with:
50ft x Walking Lunges
Notes: Scaling and Rx+ details to be revealed dramatically during the whiteboard briefs. Logistics scaling to Lunges in place is 18 reps, 9L/R9. Reverse lunges may be a superior exercise for some athletes, this is considered an Rx movement selection.
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