Warm-up Drills
I. Row 3:00
II. 2 Rounds of
25ft Duck Walk
25ft Pike Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: DB Row
Warm-up with 3 sets x 5 reps with light weight to practice this movement/ROM. Complete the following workload.
Single Arm DB Row 8-8-8-8
Post loads to comments.
“10,000lbs”
The goal is to lift 10,000/7,500 lbs as fast as possible, but only using one rep at a time, of the following lifts:
1 x Squat
1 x Bench
1 x Power Clean
Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000/7,500 lbs. Only one rep may be performed per movement at a time and in the order shown above.
Post scores to comments.
“Lift 10,000” pounds. 22 sets of (1 squat (185), 1 bench (140), 1 power clean (125)) time 18:23.
“Dumb Bell Row” “: 50# x 8
“10,000 Lbs”: 18:11 (135/135/115 x 26 reps)
Dumbbell Row: 50×8
10,000 lbs 19:42 (165/95/125) x 26 rounds (I did 10,000 instead of 7,500)
30# db, 7500lb in 23.01, 30×105/75/70