I. Run 400m
II. Dynamics & Mobility
III. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5-3-3 reps) before completing the following workload for Front Squat.
Every 2:30 x 5 Rounds
Front Squat 5-4-3-2-1
Notes: Athletes should plan to increase weight with each set. This may be a targeted 1RM attempt or a heavy/best single possible on the day. We will be assessing and re testing the efficacy of the Front Rack Set-up next week after the Mobility Clinic, YASSSSSSS!!!
Post loads to comments.
Complete as many reps as possible for each movement within the time allotted
5:00 x Row Kcal (Tabata Format)
4:00 x Wallball (20/14lbs)
3:00 x Wallwalks/Inchworms
2:00 x Slamball/Hammer Strikes
1:00 x Push Press (75/55lbs)
Post scores (kcal, reps, reps, reps, reps) to comments.