Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility
Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up with 2-3 sets of 3-5 reps each before working up to and establishing an initial/new one rep maximum Back Squat.
Back Squat 1-1-1-1-1RM
Post sets/reps/loads to comments.
“Bang A Louie”
Complete as many Rounds/Reps as possible in 14:00 of
Row 15kcal
5 x Push Press/Jerk (155/105lbs)
10 x Box Jumps (32/24”)
Post scores to comments.
Backsquat pr 265
Other thing 3 rounds plus row
M.E. Back Squat 1-1-1-1-1
175 PR
Bang A Louie
Complete as many Rounds/Reps as possible in 14:00 of
Row 15kcal
5 x Push Press & Jerk @ 95#
10 x Box Jumps @ 24″
*Fighting with my power clean – 4 rounds…
M.E. Back Squat 1-1-1-1-1
72-5, 122-5, 142-3, 172-1, 192-1, 202-1, 212-1, 222-1, 232 FAILED, thwarted AGAIN!
232 most recent PR from Asymmetrical Games on yoke, 245 old old PR from pre shoulder injury traditional back squat.
Bang A Louie
Complete as many Rounds/Reps as possible in 14:00 of
Row 15kcal
5 x Push Press & Jerk @ 95#
10 x Box Jumps @ 24″
Completed 4 RDs and 15 kcals
“M.E. Back Squat 1-1-1-1-1″
Warm up Sets:
135 x 5
185 x 5
225 x 5
Working Sets:
255 x 1
275 x 1
295 x 1
315 x 1
325 x 1
335 x 1
345 x 1 PR (Ran out of time to go heavier)
“Bang A Louie” (04.18.2013)
Complete as many Rounds/Reps as possible in 14:00 of
Row 15kcal
5 x Push Press/Jerk (155/105lbs)
10 x Box Jumps (32/24”)
5 Rounds
~Chase