Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Back Squat (Week 8)
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 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (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 scores to comments.
“The Abyss”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Push Press (75/55)
1-2-3-4-5-6-7-8-9-10 reps x Box Step-ups (50/35)
Post times to comments.
Back Squat: 220#.
“The Abyss”: 22:33 Rx.
Back Squats: 125#
The Abyss: 24:35 (20# DB’s)
Back Squats: 190#
“The Abyss”: 19:50 Rx’d