Warm-up Drills
I. Run 200m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Front Squat Triples
Warm-up to a working weight of +/- 65% 1RM for the following :90 intervals x 5,3, and 1 rep sets of Front Squat. Climb weight across each round as able.
Every 1:30 x 6 Rounds of
5,5,3,3,1,1 reps x Front Squat
**Climb weight across sets and reps as able.
Post scores to comments.
“Velvet Revolver”
6 Rounds for time versus a 15:00 time cap
Run 200m
12 x Box Jump Over’s (24/20”)
12 x American KB Swings (32/24kg)
Post scores to comments.
Skills & Drills
*Movement/ROM practice for Ring Muscle-ups
*Pistols and Pistol Box Squat Drills
Front Squat: 255# × 1.
“Velvet Revolver”: 5+10 at cap (15:42) Rx.
Front Squat: 155# × 1
“Velvet Revolver”: 4 rounds 14:40 24/24
Front squat: 195#
Velvet Revolver: 4 rounds @ 14:00 rx