Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Back Squat 1RM
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 1-1-1-1-1RM
Notes: Compare scores to 01.09.2017 linked HERE. Athletes may go as heavy as proper form permits; Get some, freaks.
Post loads to comments.
“Recurring Decimal”
Complete as many rounds/reps as possible in 9 minutes of
9 x Box Jumps (24/20”)
9 x Burpees
9 x Slamball
Post scores to comments.
Skill Development
I.*If time permits the Coach on deck will assign Skill Development work.
II. Mobility
Back Squat 1RM: 165 – Not a PR, but my form felt the best that it has going heavy in quite some time ?
Recurring Decimal: 5+5 Rx
295#. Down 10# since January. ?
6+10 Rx.
“Back Squat” : 190#
“Recurring Decimal” : 5 (Elevated Push-up Burpees,24″, 20#)
Back Squat: 235# (Nice lil 5# PR)
“Recurring Decimal”: 4+4 Rx’d