Warm- up Drills
I. Run 800m
II. 9 Fundamentals x 5 reps each
III. Individual Mobility
Impact/Focus: Squat Optional
Its been a rough week thus far, so if you don’t feel that you can accurately max out on a lift, find a heavy three or five rep max.
Squat of choice today should be the lift you feel you are the weakest at technically, not necessarily strength wise. This will be Overhead Squats for many (most) of you.
Squat variation of athletes choice x 1RM
Post loads to comments.
“Intervals MetCon”
Complete four rounds of the following for reps
:30s x Max Rep Hang Power Snatch (95/ 65)
:15s x Rest
:30s x Max Rep Jumping Slam Balls (40/20)
:15s x Rest
:30s x Max Rep “American” Kettlebell Swings (32/ 24)
:15s Rest
:30s x Max Double Unders
Rest One Minute
Post total reps/scores to comments.
115lb OS
Geno Ver.II – 147reps
OHS 95 x 5
Geno (Mod) 174 reps
OHS – 155 x 3
Geno I – 188reps
Front Squat : 175#
Geno Needs to Come Back…….(I’m not even going to ask)
Version I but w/SU’s:
292 Reps (75#/30#/24kg/SU’s)