Warm-up Drills
I. Row 500m or Jump Rope x 2:00
II. 2 Rounds of
7 x Power Clean
7 x Back Squat
10 x Hollow Rocks
Dragon/Lizard/Pigeon x :15 per side
Scorpions
III. Mobility Drills
IV. Movement Review and warm-up sets
Impact/Focus: Back Squat 5×5 Week 9
Warm-up as needed before working through the following every 3:00.
Back Squat 5-5-5-5-5
**Week 9 Back Squat Sets = + 5 to 10lbs from last week.
Notes:
Base percentages on a five rep max Back Squat.
For week nine add an additional 5 to 10lbs.
Post scores to comments.
“Mouse Bucket”
Against a total running clock of 15:00 complete the following
Row 60/42kcal
Then, in the time remaining climb as high up the following rep ladder as possible
3,6,9 … x Toes-to-Bar
3,6,9 … x Burpees
30,30,30 … x Double-unders
Notes:
Toes-to-Bar and Burpees are +3 reps per round, Double-unders remain the same. Scaling for Toes-to-Bar will be Hanging Knee Raises or V-ups for 1:1 rep adjustments. Double-unders may scale to Single-unders for 50 reps per round.
Post scores to comments.
