Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility
Impact/Focus: Front Squat 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)
Front Squat x 1-1-1-1-1
Post loads to comments.
“Mah Duex”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings
10 x Ring Dips
20 x Slamball or Hammer Strikes
Post scores to comments.
Front squat 1RM 275 x 1
Mah Duex 3Rds + 2 (32kg KB/50# SB)
“Front Squat 1 RM” only 165 today – not on my game.
“Mah Duex” : 5 rounds + 10 (Hammer Strikes)
Front squat: 155lbs (12 lb PR)
Mah Deux: 4 rds + 18 using 16kg KB and red band for dips