Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 8
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 87%
3 x 90%
3 x 93%
Post loads to comments
“Lil’ Burner”
21-15-9 reps for time of
KB Swings (32/24kg)
Burpees
Rest 2:00
Then…max reps within the time allotted of
1:00 x Muscle-ups (Pull-ups)
1:00 x Push-ups
1:00 x Abmat Sit-ups (Butterfly)
Post scores (time/reps) to comments.
185# 2×3 — 6:28 24kg — 20/21/22(hollow rocks)
“Back Squat”: 185# 2×3
“Li’l Burner”: 5:22 (24kg) + 5/23/24
“Back Squat”: 185# 2×3
“Li’l Burner”: 5:22 (24kg) + 5/23/24
Back Squat 2x3x205
Lil Burner 5:58 rx and unbroken, woohoo. Then 13 pull-ups, 16 pushups, 25 situps.
Back Squat 2x3x205
Lil Burner 5:58 rx and unbroken, woohoo. Then 13 pull-ups, 16 pushups, 25 situps.
“Lil Burner”
4:14 Rx
1 MU/24/27
~Chase