Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
II. Mobility
Impact/Focus: Back Squat & Front Squat 1RM
Warm-up sets and reps as individually needed.
Back Squat Sets: 3-2-1-1-1RM
Front Squat Sets: 2-2-1-1-1RM
Post loads to comments.
“Distilled”
For time
Row 30kcal
20 x Box Jumps (28/24’’)
50 x Handstand Push-ups (X-Rom)
40 x Toes-to-Bar (Strict)
30 x Shoulder-to-Overhead (135/95lbs)
20(10R/10L) x Barbell Walking Lunges (Front Rack: 135/95lbs)
Post scores to comments.
Front squat 1 x 300# PR
Distilled 23:15 I (Mod)
Front Squat : 165# (175# Fail)
Distilled II (modified):
24″ Box
Stink-bugs on window sill
T-2-B
95# Shoulder-OH:
No Lunges – first one not good for pulled calf muscle!
19:05 – sans Lunges
back squat 265lbs
Distilled 20:30 (Type II modified)
Distilled Version II
Row 30kcal
20 x Box Jumps 24″
30 x Stink Bugs
40 x Lying Leg Raises
30 x Shoulder-to-Overhead 95lbs
20(10R/10L) x 45# Plate Walking Lunges
18:11