Warm-up Drills
I. Speed Rope x 2:00
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/Front Squat
Continue with your current plan for the squat cycle
I. Back Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%
II. Front Squat
5 x 65%
4 x 70%
4 x 75%
4 x 80%
Post sets/reps to comments.
“Captain Happy”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Chest-2-Bar Pull-ups
KB Swings (32/24kg)
Push-ups (CFGS)
Post scores to comments.
Back squat 290 x 5
Front squat 215 x 5
Captain Happy 25:13 (24kg/95# squat jumps x 10)
“Front Squat” : 140 x 5
“Captain Happy” : 29:28 Rx ‘cept 24Kg
………And I wasn’t too happy!
Did back squats instead of front: 145×5
Captain Happy: 21:10 or 22:10. I forget. Regular pull-ups instead of C2B.