Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: “Manion” Primer (Week 6) Barbell Confidence Intervals
Warm up well, practicing using legs and hips to absorb shock and catch the weight softer in the back-rack. Think keeping the barbell close as it goes overhead, rather than locking it out in a jerk and receiving it down. Then…work through one of the following:
A. Rx = 7 rounds, on the 2:00 of:
2-2-4-4-6-8-10 reps x Power Clean & Back Squat (at target “Manion” Hero WOD weight. Rx for Manion is 135/95, but choose whatever weight you will be utilizing).
B. Rx+ = 10 Rounds on the 1:00 of:
1-2-3-4-5-6-7-8-9-10 reps
Notes: Welcome to Manion Primer Week 6…”Well, an overkill is 100 percent a kill though.” – Some Marine.
Example Round: Round 1 of Rx would be 2 Power Cleans, practice moving the bar from front rack to back rack, then perform 2 Back Squats. Round 1 of Rx+ would be 1 Power Clean and 1 Back Squat. All athletes will dump the bar off their backs and then Sisyphus-thyself into the next round 🙂
Post weight to comments.
“Neither Near or Jafaar”
For time:
Run 800m
Then…
40-30-20-10
Knees-to-Elbows
Slamballs or Hammer Strikes
Run 200m
Notes: Scale the initial run down to 400m or up to 1 mile(Rx+). There is a 200m run at the end of each round(4x). If able, perform the K2Es strict (aka no swinging around). Hammer Strikes will be done at 2x reps .
Post times to comments.
Impact/Focus: “Manion” Primer (Week 6) Barbell Confidence Intervals
45lbs
“Neither Near or Jafaar”
17:52
Notes: didn’t practice racking just kinda did a push press into back squat ._. my bad.. Did ghd sit ups instead of k2e because hands are cut but did a 1:30 dead hang after workout to supplement and not open cuts