Warm-up Drills
I. Tabata Speed Rope
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
Warm up as necessary before completing the workload below based on the Squat strength cycle selected:
I. Back Squat
5 x 60%
5 x 65%
5 x 70%
5 x 75%
II. Front Squat:
5 x 60%
5 x 70%
5 x 75%
5 x 80%
Post sets/reps to comments.
“Frigid Posterior”
For time
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Row 500m
22 x 1-arm DB Snatch (50/35lbs)
22 x DB Burpee Pick-ups (50/35lbs)
Post times to comments.
“Squat Cycle” : 140 x 5
“Frigid Posterior” : Completed 2 Rounds Only w/40# Dumbells
That burned!!
Front squat 315 PR
Frigid Posterior Got thru 1 round–lower back acting up.