Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Week 3 (5×5@75%)
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each (75%5RM)
Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.
Post scores to comments.
“Snow Day”
For time versus a 12:00 time cap
Row 1000m
Then… Partition as needed;
50 x Thrusters (75/55lbs)
75 x Burpees
Post scores to comments.
Back Squat Week 3: 185#.
“Snow Day”: a frosty CAP+35 Rx.
Back Squats: 165#
Snow Day: 60 rx