Warm-up Drills
I. Run Indoors
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5 (~75% 1RM)
Post loads to comments.
“Lucky Number Sleven”
Complete as many rounds/reps as possible in 7:00 of
7 x Pull-ups
7 x Hang Power Cleans (95/65)
Post rounds/reps completed to comments.
Skill Development
Complete necessary mobility/skill work in preparation of 17.4.
Back Squats: 110x5x4
Lucky Number Sleven: 4rds Rx
Back Squat: 225#.
“Lucky Number Sleven”: 8+3 Rx.
“Back Squat” 155# x 5 x 4 (Russ too!)
“Lucky Number Sleven”: 6 + 7 (75#)
Back Squats: 175#x5
“Lucky Number Sleven”: 6+4 Rx’d