Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 87%
3 x 90%
3 x 93%
Post loads to comments
Notes: 1-Rep Maximum/Percentage Calculator
“Bacon Bits”
Complete as many rounds/reps as possible in 14:00 of
3 x Muscle-ups
10 x Power Snatch (95/65)
15 x GHD/Abmat Sit-ups
Post rounds/reps completed to comments.
Back squat 285 x 3
Bacon Bits 3 + 2
Back squat 285 x 3
Bacon Bits 3 + 2
“Back Squat” : 185# x 3
“Bacon Bits” : 4 + 2 MUs (75#)
Back Squat: 225×3
Bacon Bits: 3 (pullups/ring dips with purple band, 65#, ghds)
Back Squat: 150# x 3
“Bacon Bites” : 2 + 18(pull-ups/ring dips) +6