Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Back Squat
Select one of the following Back Squat programs and work through the first day of sets/reps respectively:
I. Back Squat Cycle Week 1/Day 1
10 x 60%
8 x 70%
6 x 75%
4 x 80%
II. Back Squat 5-5-5+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“Have Fun”
Against a 15:00 Running Clock complete the following
Run 800m
In the time remaining complete AMRAP of
5 x Handstand Push-ups
12 x KB Swings (32/24kg)
Post scores to comments.
Back Squat- B
“Have Fun”
mantle HSPU/20kg
7+2
Back squat 305 x 8
Front squat 195 x 5
Have Fun 4 + 11 (stinkbugs)
Back Squat : Option B – 160# x 4
“Have Fun”
6 rounds + 5 Stinkbugs
(First 2 rounds HSPU’s with 2 Abmats)
Kirby back squat 175 & 8rnds 20kg
Sean back squat 245 7 rmds
Back Squat -175×4
“Have Fun”- 7 rds +3 HSPU
Back Squat Max. 225 lb
“Have fun” 7 + 3
Back squat: 150×4
Have fun: 4+5 with 20kg kb and first time using feet on box for hspus (vs. knees)
Have fun
7 +5
155 1RM back squat