Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 3RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 3-rep max for Back Squat.
Back Squat 3-3-3-3-3
Post loads to comments.
“Mandatory Fun”
Against a 15:00 Running Clock complete the follwing
Run 800m
In the time remaining complete AMRAP of:
5 x Handstand Push-ups
12 x ‘Unbroken’ KB Swings (32/24kg)
Have fun!!
Post rounds/reps completed to comments.
“Back Squat 5s”: 165 X 5
“Mandatory Fun” : 5 Rounds (GHD SBs; 24kg)
“Back Squat 5s”: 165 X 5
“Mandatory Fun” : 5 Rounds (GHD SBs; 24kg)
Back Squat: Worked up to 215 but only 1 rep. My occasional searing knee cap pain returned today. Alas.
Mandatory Fun: 5 + 5 with 24kg and 2abmat hspu
“Back Squat 3RM”: 3x335lbs
“Mandatory Fun”: 6 Rounds +3 HSPU’s
Notes: Them be some ugly KB Swings in the last few rounds… Garret, Shhhhh.