Warm-up Drills
I. Row 2:00 (w/ no straps)
II. Air Squats, Hollow Rocks & Dynamic Drills
III. Mobility (Squat, Posterior Chain & Overhead Emphasis)
Impact/Focus: Back Squats
Warm-up & prep for starting weight x 5:00
Then…
Every 2:30 x 6 Rounds total complete the following:
Back Squat x 5-5-3-3-1-1
Notes:
- Build to the heaviest/best sets possible each round.
- Spoiler Alert: This is a heavy prep day prologue to a pending 1RM.
Post scores to comments.
“Snarkophagus Rex”
Complete 6 Rounds for time of
8 x Pull-ups (C2B*)
15 x Wallball (20/14lbs to 10/9ft Target)
15 x GHD Sit-ups
Notes:
- 12:00 Time Cap.
- Scaling and intent/points of performance (ie. Chest-to-Bar, cycling reps, butterfly kip, etc.) will be covered during the whiteboard & movement brief.
- Abmat Sit-ups scaling for today will be 20 reps per round.
- Warm-ups during set-up will be two rounds of practice/preparatory movements.
Post scores to comments.
