Warm-up Drills
I. Row 500m
(practicing TEMPO at :01 drive and :02 recovery)
II. 2 Rounds of
7 x Sumo Deadlift High-Pull
7 x Front Squat
10 x Push-ups
10 x Hollow Rocks
III. Mobility
Notes: Mobility point of performance today centers around Squat movements; drills will emphasize ankles, hips, quads, glutes, and lumbar; t-spine, chest and shoulder lax ball and tricep/bb mashing as individually needed.
Impact/Focus: Front Squat Week 5
Warm-up as shown below before working on the clock through the assigned set/rep/percentages for Front Squat.
This week calls for a + 2.5 to 5% increase to the two weights used last week.
Warm-up Sets/Reps
Sets of one to three reps building to 85% of a 1RM.
6 Rounds; On the 2:00 of
Front Squat:
3,3,3 @ 85-90% 1RM
2,2,2 @ 95-100% 1RM
Notes:
Utilize a recently established Front Squat 1RM. Increase weights by 2.5 to 5% from last week’s starting percentages (week 4, last Tuesday).
Example of today’s training:
Athlete warms up with sets of 3 reps building to their starting percentage, then proceeds as follows with 3 sets of 3 reps at 85-90%1RM every 2:00, then 3 sets of 2 reps at 95-100%1RM every 2:00.
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“Metabolic Thaw”
3 Rounds for time
(15:00 Time Cap)
Row 500m
15 x American KB Swings (24/16kg)
15 x Burpees
10 x American KB Swings (24/16kg)
10 x Burpees
5 x American KB Swings (24/16kg)
5 x Burpees
Notes: Scale weight as needed. Proper mechanics of the swing may dictate a Russian Swing scaling of movement. Rx+ may go 32/24kg for Unbroken sets per effort. Review and apply the tempo emphasis from the warm-up Row.
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