Warm-up Drills
I. Row 1000m
II. 2 Rounds of
5 x Chin-ups
10 x Wall Squats (banded; 2 inches above knees)
Max Time x L-sit (accumulate a minimum of :10)
III. Mobility

Impact/Focus: Barbell Row
Barbell Row 5-5-5-5-5

Notes: Building on the technical competency established last week athletes should feel confident in working up to heavy sets of five today.

Post sets/reps/loads to comments.

“Behavior Modification”
Choose one of the following options:
Complete 3 Rounds for time of
Run 400m
20 x H2H KB Snatch (24/16kg)
20 x KB Thrusters (24/16kg)

Post scores to comments.

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3 Responses to 01.17.2014

  1. Dutch says:

    BB Row 180 x 5
    Behavior Modification 20:38 Mod

  2. Peter says:

    Bar Bell Row:85#
    Behavior Modification II: 22:13 24kg/30# DB

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