ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Spikeball!
II. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 5-5-5-5-5
Notes: Today’s Overhead Squat training was programmed with an emphasis on technique reinforcement and proficiency in utilizing the rack jerk as a method for establishing a start point for each working set. All performance points considered, if a 5RM is within range then by all means; Get some, freaks.
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“Baller Run”
For time
Run 200m
40 x Wallball (20/14lbs)
20 x Slamball
Run 400m
30 x Wallball (20/14lbs)
15 x Slamball
Run 800m
20 x Wallball (20/14lbs)
10 x Slamball
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Skill Development
*See whiteboard for skills/drills
“Baller Run” – modified
Run/Front Squats with 15#/Right-Arm Slamball 8#
15:16
OHS: 155# x5
“Baller Run”: 18:40 Rx’d
Overhead Squat: 165# (Saturday make-up).
Overhead Squat: 80×5 (Saturday make-up)