Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.
Impact/Focus: Back Squat Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)
Post scores to comments.
“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups
Post times to comments.
Skill Dev. & Recovery
For quality of
Row 1000m
1:00 x L-sit
Row 500m
:45 x L-sit
Row 250m
:30 x L-sit
Fran: 9:40 (55#)
220#
4:33 Rx
Back Squat 5×5 155#
“Fran” : 10:21 (65#)