NOON CLASS IS A GO AS OF TODAY, YESSSSS!!!!!
Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.
USE 1RM X .9 to establish an adjusted one rep max (ie.90%1RM) before determining weights for sets and reps.
Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps;GET SOME, FREAKS!)
Post scores to comments.
“Wheezus Piece”
Complete for time
Row 1000m
30 x Clean & Jerk (115/85lbs)
50 x Burpees
Notes: Scale weight as needed; Rx+ increase to 135/95lbs and perform Burpees as Burpee Jumping Pull-ups.
Post scores to comments.
