Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.
Front Squat 5-4-3-2-1
Post loads to comments.
“Atavistic”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Pull-ups
1-2-3-4-5-6-7-8-9-10 reps x Wallball (20/14)
25-25-25-25-25-25-25-25-25-25 x Double unders
Post times to comments.
Front Squat: 145×5, 165×4, 175×3, 185×2, 195×1, 205×1…went up easy today.
Atavistic: 14:19 rx
“Front Squats”: 125 x 1
“Atavistic”: 12:25 ( Pull ups with green band/14#)
1×235#.
9:12 Rx.
Front Squats: 150×1
Atavistic: 19:51 Rx
Front Squat: 205#
“Atavistic”: 13:43 Rx’d