Warm-up Drills
I. 6 Rounds Speed Rope
(:30s work :20s rest)
II. 2 Rounds of
5 x Press
5 x Push Press
5 x Front Squat
5 x Hang Power Snatch
III. Mobility
Impact/Focus: Back Squat & HSPU EMOTM
Every Minute on the Minute for 12:00 complete the following movements/sets/reps alternating between them on even and odd minute marks.
Odd Minutes: 4 x Back Squat (>65%1RM)
Even Minutes: 3 x Handstand Push-ups
Notes: Handstand Push-ups should be scaled to deficits, modified, or kipping as per necessary should athletes need refreshers in any upcoming Opens skill sets.
Post loads/results to comments.
“Mikhael’s Crucible”
3 Individually timed efforts of
Row 350m
2 Rounds of
3 x Squat Clean (135/95lbs)
5 x Burpees
7 x Pull-ups (C2B)
Rest 2:00
Notes: Ensure a full 2:00 rest between efforts.
Post scores to comments.
Back Squat/Handstand Push-up EMOTM
4 x Back Squat (>65%1RM) – 205#
3 x Handstand Push-ups
Mikhael’s Crucible – 3:34 / 4:05 / 4:39
Row 350m
2 sets
3 x Clean (135#)
5 x Burpees
7 x Pull-ups (C2B – iffy)
Back Squat/Handstand Push-up EMOTM
4 x Back Squat- 185#
3 x DB Press 40#
Mikhael’s Crucible
6:01/6:58/7:03
“Back Squat/Handstand Push-up EMOTM(alt.)”
275#
“Mikhael’s Crucible” (04.01.2013)
3 Individually timed efforts of:
Row 350m
2 sets
3 x Clean (135/95lbs)
5 x Burpees
7 x Pull-ups (C2B)
4:05 / 5:15 / DNF (Back spasms after 13.4 yesterday) Will finish tonight.
~Chase
“Back Squat/Handstand Push-up EMOTM(alt.)”
275#
“Mikhael’s Crucible” (04.01.2013)
3 Individually timed efforts of:
Row 350m
2 sets
3 x Clean (135/95lbs)
5 x Burpees
7 x Pull-ups (C2B)
4:05 / 5:15 / DNF (Back spasms after 13.4 yesterday) Will finish tonight.
~Chase
Front Squat/Stinkbug Push-up EMOTM
4 x Front Squat 225#
3 x Stink Bug push-ups
Mikhael’s Crucible
Row 350m
2 sets
3 x Clean (135#)
5 x Burpees
7 x Pull-ups w/blue band
5:44/8:20/7:15
Back Squat/HSPU: (145#) & 2 Abmats for HSPU’s, but all completed.
Mikhael’s Crucible: 4:31/5:30/6:19 95# Squat Cleans.