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: Athlete’s Choice Squat Test
I. Wendler Back Squat (HB or LB): Est.1RM
II. Front Squat Est.1RM
III. Overhead Squat Est. 1RM or Est. Rep Record @ OHS(1xBW)
Post sets/reps/loads to comments.
“Underchester”
Complete the following against a 16:00 Running Clock
Run 800m
Then… AMRAP of
Max Reps x Hang Power Clean (135/95lbs)
20 x GHD/Abmat Sit-ups
Post scores to comments.
Squat Cycle Test Out
C. Overhead Squat 1RM or Max Reps x Bodyweight ‘unbroken’
155# – PR
*** Many thanks to Chase for extra tutelage here***
Underchester
I. Complete the following against a 16:00 Running Clock:
Run 800m then…
AMRAP of
Max Reps ‘Unbroken’ Hang Power Clean (135lbs)
20/10* x GHD Sit-ups (Hands-Touch-Floor-Toes:fu)
Notes: *Rep scheme for GHD sit-ups will alternate 20-10-20-10,etc
6 Rds + 3 – 51 HPC
Front Squat 125 (PR)
Underchester – 5 rounds + 6 SDHP @ 65
Squat Cycle Test Out
C. Overhead Squat 1RM or Max Reps x Bodyweight ‘unbroken’
135# ran out of time
Underchester
I. Complete the following against a 16:00 Running Clock:
Run 800m then…
AMRAP of
Max Reps ‘Unbroken’ Hang Power Clean (135lbs)
20/10* x GHD Sit-ups (Hands-Touch-Floor-Toes:fu)
Notes: *Rep scheme for GHD sit-ups will alternate 20-10-20-10,etc
5 Rds + 2 Cleans (Ouch my balls)
Squat Cycle Test Out
Front Squat 1RM: 285#
“Underchester” (155#, Option A)
6 rounds + 3 HPC (54 reps)
Squat Cycle Test Out: Back Squat 1 RM 205# and a PR! by 5
Underchester I: 5 Rounds – 2 HPC / 58 HPC’s @ 95#
Squat Cycle Test Out
Front Squat 1RM: 195# PR!
“Underchester” (85#, Option B)
6, 6, 8, 8, 9, 7, 6 + 6 (7R + 6) SDHP& GHD’s