Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
10 x Air Squat (Squat Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squats.
Back Squat 5-5-5-5-5
Notes: Compare scores to 07.17.2017. Athletes should aim to hit a number higher then their 7RM that we’ve been using for the past 3 weeks.
Post loads to comments.
“Smokey Bones”
Complete for time
1-2-3-4-5-6-7-8-9-10 x Power Clean (95/65)
10-9-8-7-6-5-4-3-2-1 x Burpees (to 45lb Plate)
Post times to comments.
Back squat: 255.
Smokey Bones: 7:09 Rx.
“Back Squat” : 155 # x 5
“Smokey Bones (Modified): 9:04 (Elevated PU-burpees/MBCs)
Back Squat: 210×5 PR
Smokey Bones: 9:55 RX
Back Squat: 135#
Smokey Bones: 12:37 Rx
Back Squat: 205# x5
“Smokey Bones”: 11:17 Rx’d