Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat 4×5
Warm-up Sets/Reps & Movement Refinement x 5:00
Every 3:00 x 4 Rounds Total
Back Squat x 5 reps (@ same weight across; 75/90%)
Notes:
- Maintain sets and reps across all working rounds.
- Use a moderate 75% load or an aggressive 85% load as the low/high percentage splits of choice for the day.
Post scores to comments.
“Nothingburger”
Complete for Time
(vs a 12:00 time cap)
10-9-8-7-6-5-4-3-2-1 reps of
Barbell Thruster (75/55lbs)
Pull-ups
1-arm Dumbbell Snatch (50/35lbs)
Notes:
- Reps are per arm for Dumbbell Snatch, ie. Round 1 is 20 reps, alt. L/R arms for ten reps per side.
- Rx+ weight options include an unbroken caveat.
- Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Impact/Focus: Back Squat 4×5
105lbs
“Nothingburger”
8+1 (20lbs DBS)
Notes: pull ups smoked me ngl ????