“When tempted to fight fire with fire try to remember that the Fire Department usually goes at it with water.”–Anonymous
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator
Post loads to comments.
“Gravity Boots”
21-15-9 reps for time of
Deadlift (225/155lbs)
Box Jump Overs (24/20”)
Post scores to comments.
Skill Development
I. Cumulative 2:00 x Ring Support, in as few efforts as possible
II. 5 x Rope Ascents or 10 x Pulls to standing
III. Miscellaneous Mobility/Active Recovery Effort; Skill Development make-up.
“Back Squat 5s” : 175# x 5
“Gravity Boots”: 7?05 (155#, 24″)
Back Squat: 195#.
“Gravity Boots”: 6:57 scaled.
Back Squats: 95 x 5
Gravity Boots: 10:20 (105# and 20″ box jump up-and-overs)