Warm-up Drills
I. Coaches Choice
II. 2-3 rounds of
25ft Waiters Walk
10 x KB Swings
10 x Overhead Squats (Wall Therapy)
III. Mobility
Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload of Overhead Squat.
Overhead Squat 2-2-2-2-2
Post loads to comments.
“Stairway to Heaven”
Complete 3 rounds for time of
20 x KB/DB Snatch (10L/10R)
20 x Weighted Box Step-ups
40 x V-ups
Post times to comments.
SATURDAY:
*Tire Flips 3 sets x 1:00 Max Reps:
Medium-large tire @ 12/14/16 reps. Bonus round at 15 reps.
*Bench Press 5×5 increasing:
65/75/85/95/105
*DB Walking Lunges 3x50ft:
Woof. 50# DB.
*Deadhang Pull-ups 4×5:
Ended up doing 3×4. Forearms wicked fried.
SUNDAY:
Hike – 2 hours – Nottingcook
TODAY:
Active rest day.
5K @ 75% effort with pooch.
Ab circuit.
1 Hour Mob and Active Release.
Happy Monday! 🙂
OHS: 55×2 (PR!)
Stairway to Heaven: 21:58 (20# DB)
OHS: 175×2 (PR, I think).
“Stairway to Heaven”: 19:25 scaled.
OHS: 225 x 2 PR
“Stairway to Heaven”: 19:11 rx’d