Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Hammy & IT Band Emphasis.
Impact/Focus: Back Squat “Manion” Primer Week 5
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 5-5-5-5+ (climb weight across sets)
Post scores to comments.
“Tabata Waterlogged”
Complete the following for max kcal/reps
Row (kcal) x
8 Rounds of (:20 work x :10 rest)
Rest 1:00
Alternating Movements
Ring Rows & Abmat Sit-ups
16 Rounds of (:20 work x :10 rest)
Rest 1:00
Alternating Movements
Air Squats & Push Press (75/55lbs)
16 Rounds of (:20 work x :10 rest)
(Rest 1:00)
Bonus: Finish with
Row (kcal) x
8 Rounds of (:20 work x :10 rest)
Post scores to comments.
Impact/Focus: Back Squat “Manion” Primer Week 5
115lbs
“Tabata Waterlogged”
-finishing after release
41kcal
PU (102) SU (99)
Air Squats (117) PP (80)
40 kcal
Notes: subbed ring rows for push ups due to lack of equipment and push press was 20 lbs halfway through rounds and went to 15 lbs with dumbbells