Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Mobility Drills
Impact/Focus: Back Squat Wk7
Warm-up as needed before working through the following every 2:30.
Back Squat 3-3-3-3-3+
(increase weights by 3.5/5/or 7% from last week)
Notes:
- Athletes will be increasing weight from last week by one of the percentages options shown above for their 3 sets of 3 reps x Back Squat today. Plus set is optional this week; athletes may also repeat the same weight as the Monday before last as needed.
Post scores to comments.
“Tripwire”
14:00 AMRAP of
Run 200m
10 x Thrusters (95/65lbs)
12 x Pull-ups
Post scores to comments.
215
3+110m Rx
Backsquats: 120# (to a bench)
Tripwire: 3+200m (empty bar thrusters to a bench/ring rows)
185 (no lower back pain) 10 Max set
“Tripwire”
7 RX (13:53) still ran the 200M but only had 7 seconds left