Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk.
Push/Split Jerk 3-3-3-3
Post loads to comments.
Impact/Focus #2: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
WOD
5-10:00 Metabolic Conditioning
730.
Daylight Savings is NOT my jam. It’ll take me a week to get back to normal.
125#/260#x1/4 Rds+6RX
Week 2 on RPD.
Push Jerk: 70×3
Back Squat: 125×7
Metcon: 3+8 RX
Push Jerk: 185×3
Back Squat: 225×2
Metcon: 4+22 RX
Split Jerk: 135#x3 / 145#x1
Back Squat: 185#x5
MetCon: 4 Rds + 10 Rx’d