Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat
Warm-up Sets & Reps building to a starting weight (70%1RM).
Climb weight across sets as able.
Every 2:00 x 6 Rounds Total
Back Squat x 5-5-3-3-2-2
*Climb weight as able across sets.
**Attempt to work through the six rounds at +70%,80%,90% of a previous 1RM for the 5’s, 3’s, and 2 rep sets respectively.
Post scores to comments.
“Seafoam Fran”
Complete 5 Rounds for time vs. a 14:00 time cap
Row 250/200m
10 x Thrusters (95/65lbs)
10 x Pull-ups
Notes: Adjust the weight of the Thrusters and scale Pull-ups to Ring Rows or Banded Pull-ups at 1:1 reps for today. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
