Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat 5-3-1+
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 75%
3 x 85%
1+ x 95% (max reps)
Post scores to comments.
Skill Review & MetCon Prep: 6:00-8:00
“Cruella Deville’s Press”
AMRAP of
6:00 work x 1:00 rest x 6:00 work
w/ Ascending reps of 1-2-3-4-5…(+1 rep per round)
Devil’s Press (45/35lb Bumper Plate)
Toes-to-Bar
Notes: Continue climbing from where you stopped after the first six minutes. Scaling and points of performance will be covered during the whiteboard brief. Rx+ is two 35/20lb Dumbbells for the ‘Deville’s’ Press.
Post scores as rounds & reps to comments.
Impact/Focus: Back Squat 5-3-1+
150lbs
“Cruella Deville’s Press”
6 rounds + 7 rep
7 rounds!
Notes: Feel like I could have pushed myself more on back squats I believe I can get a heavier weight. Amrap was fun! Working med coverage for the Pre Ranger Course for a couple of weeks at Carson! They let me use their gym! Super nice and quiet! All to myself too!! Good times ????