Warm-up Drills
I. Row 3:00
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Squat Optional 2RM
Warm up as necessary before working up to a 2RM for one of the following:
I. Overhead Squat x 2-2-2-2-2RM
II. Front Squat x 2-2-2-2-2RM
III. Back Squat x 2-2-2-2-2RM
Post selections/loads to comments.
“Pyramid Jackie”
For time
Row 500m
25x Thrusters (65/45lbs)
30x Pull-ups
25x Thrusters (65/45lbs)
Row 500m
Post scores to comments.
OHS 40#
“Pyrmid Jackie”
19:42
Front squat 255 x 2
Pyramid Jackie 13:35
95lb OS
Pyramid Jackie 14:30
Back Squat 2RM : 185#
Pyramid Jackie : 12:08 @ 45#