Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat Deload (WEEK 4)
Work through the following sets of Deadlift using the percentage based sets outlined below.
***USE 1RM X .9 BEFORE DETERMINING WEIGHTS BY PERCENTAGES BELOW***
Warm-up Sets
10 reps x Barbell
5 reps x <40%
5 x 55%
Back Squat 5-5-5 (up to 70%)
Notes: Athletes may opt to perform Overhead Squats at a light/technique weight at the same rep scheme for today’s Impact/Focus. Barbells may be taken from a rack or the deck. PS. ‘No Floaties’ Spoiler Alert: Oh, snap! We going off res from those companion apps!
Post scores to comments.
“No Floaties”
Complete 5 Rounds for time of
Row 350/250m
5 x Power Snatch (95/65lbs)
10 x Overhead Squats (95/65lbs)
Notes: Scaling options and Rx+ details will be covered during the whiteboard brief and movement primer.
Post scores to comments.
Skill Development
Tabata L-sit, L-hang or Hollow Rocks
(8 Rounds of :20 work x :10 rest)
Then…
POST-WOD Mobility, Cooldown & Nutrition SOPs
