Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x KB Swings
5 x Strict Press (each arm)
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 2
Warm up as needed before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5 (+5-10lbs heavier than last)
Notes: Last weeks 5×5 were all based of 75% of our 5RM that was established on 04.02.2018.
Post loads to comments.
“Event Horizon”
For time
30 x Double-unders
12R+12L x KB Snatch (24/16kg)
30 x Double-unders
10R+10L x KB Snatch (24/16kg)
30 x Double-unders
8R+8L x KB Snatch (24/16kg)
30 x Double-unders
6R+6L x KB Snatch (24/16kg)
30 x Double-unders
4R+4L x KB Snatch (24/16kg)
30 x Double-unders
2R+2L x KB Snatch (24/16kg)
Notes: Alternate arms for the KB Snatch.
Post scores to comments.
Back Squats: 180#
Event Horizon: 12:08 but with regular kettlebell swings @ 53#
215#.
7:18 Rx.
“Back Squat 5s”: 160#
“Event Horizon” : 14:45 – 16kg
Back Squats: 120
Event Horizon: 22:32 Rx