Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x Slammies (40/20lbs)
7 x Triangle Push-ups
III. Mobility
Impact/Focus: Deadlift 4-4-2-2-2
Warm-up with 2-3 sets x 3-5 reps each before working through the following sets of heavy Deadlifts.
Deadlift 4-4-2-2-2
Post sets/reps/loads to comments
“Stab Then Twist”
15-12-9-6-3 reps for time of
Wallball (20/14lbs)
Box Jumps (24/20’’)
Post scores to comments.
Skill Development
Work through 3-5 Rounds of the following:
Max Reps x Hollow Rocks
Rest :20
Max Reps x L-sit Pull-ups/Chin-ups
Rest :20
Max Reps x Knees-2-Elbows
Rest :20
Max Time x Plank Hold (*)
Rest :20
Max Reps x True Push-ups
Rest :20
Max Reps Weighted GHD Sit-ups
275# x2
7:22 – 4MUs
“Deadlift 4-4-2-2-2”
Warm-up Sets:
185 x 5
225 x 5
Working Sets:
275 x 4
315 x 4
365 x 2
405 x 2
415 x 2 (PR)
Metcon to follow.
~Chase
Congrats on the PR Chase…nice work!
Props to the 5am’ers for calling me out on a monday morning absence, I made sure to get there today!
Dead lift
warmup – 95 x 5, 115 x 5, 135 x 5
working – 165 x 4, 185 x 4, 205 x 2, 225 x 2, 245 x 2, 255 x 2
there was definitely more in the tank, next time we max out I hope to be over 300#
Stab then Twist
20# wall ball to the games target
24″ box
static dips
8:36 – 24 dips
Deadlift-245# x 2
Stab THEN Twist-7:40
Static Dips w/bands
275#
6:34 w/ dips
Deadlift: 285 x 2
Stab Then Twist: 6:55
Skill Development: 42/6-L-sit Chin Ups/16/1:05/20/10 @ 15#
Deadlift 225×2
Stab Then Twist 6:59