Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x Single-arm KB Swings (16kg)
8 x Single-arm KB Clean & Press
10 x Goblet Squats
III. Mobility
Impact/Focus: Back Squat Week 9
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 85%
3 x 90%
3×2 x 95%
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“Fool’s Gold”
For time
10-9-8-7-6-5-4-3-2-1 reps of Ring Dips
20-18-16-14-12-10-8-6-4-2 reps of Mountain Climbers
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“Back Squat”: 190 #
“Fool’s Gold”: 9:23 Rx!
Back Squat: 205#
Fools Gold: 7:31
Back Squat 3 x 2 x 210
Fool’s Gold 7:42 (red banded ring dips)
140#, 9:56 (GB dips)
Back Squats
385 x 1