Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.
Front Squat 3-3-3-3-3
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“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)
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Viking Franlette 14:53 (55#)
Viking Franlette 14:53 (55#)
20:16(185#)
“Front Squat 3’s”: 145#
“Viking Franlette”: 18:04 (85#)
“Front Squat 3’s”: 145#
“Viking Franlette”: 18:04 (85#)
Front Squat 3′s: 185#
Viking Franlette: 16:25 (115#)
Front Squat 3′s: 185#
Viking Franlette: 16:25 (115#)
255 x 3 22:40
Front Squat 3RM: 185 (30# PR woooo)
Viking Franlette: 21:56 (85#/mix of C2B and regular pull-ups)