“Do the thing you fear most, and the death of fear is certain.” –Mark Twain
Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
V. Barbell Technique Warm-up for position/Front Squat movement mobility emphasis
(Front Rack mashing, Squat hold with weight, Couch, etc.)
Impact/Focus: Front Squat & Pull-ups
Every minute on the minute, for 12 minutes total, alternating tasks as described below:
Odd Minutes x 5,5,5,3,3,3 x Front Squat
(50% or heavier of any 1rm)
Even Minutes x 5-10 strict/deadhang Pull-ups, Scaled Pull-ups or Ring Rows
*adjust weights up or down per interval as needed.
*Emphasis on range of motion/de-load/recovery.
Post scores to comments.
“Concept Wall”
Complete 3 Rounds for time versus an 18:00 time cap of
Run 400m
10 x Push Press (95/65lbs)
10 x Burpees
20 x GHD/Abmat Sit-ups
Rest 1:00 between each round, work at the most blistering pace possible.
Post scores to comments.
Front Squats :105#
“Concept Wall”: 15:47 (Total time 17:47) 65#/GHDs