Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Deload
Complete the following reps based off of your 1RM Back Squat.
5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%
Post sets/reps to comments.
“Jumping Helen”
Complete 3 rounds for time of
75 x Double unders
21 x ‘American’ KB Swings (32/24)
12 x Pull-ups
Post times to comments.
Skill Development
CFNE Bulletproof Shoulders (Video HERE)
Post scores to comments.
Squat De-Load 330 x 5
Jumping Helen 16:19 (SU/20Kg)
“Back Squat De-Load”: 150# x 5
“Jumping Helen” : 12:18 (24 kg/SUs)
Back Squat Deload: 190×5
Jumping Helen: 17:24 with 400m rows/20kg
Back squat: 5x295lbs
“Jumping Helen”: 12:26?
*Will have to double check that one