Tuesday 01.24.2023

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat 3-3-3+ (WEEK 2)
Work through the following sets of Back Squat using the percentage based sets outlined below.
USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW

Example Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
3 x 70%
3 x 80%
3+ x 90% (max reps)

Notes:

• The last set for today, labelled “3+” is for as many reps as possible.

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“Shear Bolts Sheared”
Complete 5 Rounds for time of

15-12-9-6-3 x Pull-ups
15-15-15-15-15 x GHD Sit-ups
15-15-15-15-15 x American KB Swings (24/16kg)

Notes:

• Scale weight for the American KB Swings as needed to make the 15 reps a challenge to maintain for Unbroken Sets.
• GHD Sit-ups may scale to anchored or unanchored Abmat Sit-ups at 20 reps per round.
• Pull-ups will scale today to Bands or Ring Row at 1:1 reps.
• Chest-to-Bar Pull-ups @ 10-8-6-4-2 reps & Bar Muscle-ups @ 5-4-3-2-1 reps, respectively.
• Additional points of performance will be covered during the whiteboard brief.

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