Thursday 02.27.2020

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Overhead Squat foundations emphasis)

Impact/Focus: Overhead Squat & Pull-ups
Warm-up sets/reps of Overhead Squat and Pull-ups as follows
3 Rounds of
5 reps x Overhead Squat via ‘rack jerk’
(build to light/technically sound weight)
5-7 x Pull-ups
(Deadhang, Kipping, Jumping Pull-ups, Ring Rows (7-10 reps)

Attempt to work for 2:00 with :30 for rest transition as follows:

2:30 to complete
5 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)
–
2:30 to complete
4 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)
–
2:30 to complete
3 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)
–
2:30 to complete
2 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)
–
2:30 to complete
1 x Overhead Squat
Max Reps x Pull-ups (1 set unbroken)

Notes: Build weight as able if form is sound for the Overhead Squat; today’s priority is a foundational establishment of this movement for proper training and execution of progressions. Additionally we will be practicing moving weight into the Overhead Squat position for training via the rack jerk method using squat stand set-ups with the rig as we would during traditional Squat strength training sessions.
Pull-ups of all styles may be upgraded to an ‘Object(ive) Resistance’ challenge (see your Coach for details). Goals for sets/reps and scaling for Pull-up work will be covered during the whiteboard brief.

Post scores to comments.

“Two Tone Metronome”
8:00 AMRAP of
5 x Deadlift (155/105lbs)
7 x Burpees
7 x Overhead Squats (75/55lbs)

Rest 2:00

5:00 AMRAP of
3 x Deadlift (155/105lbs)
5 x Burpees
5 x Overhead Squats (75/55lbs)

Notes: Slow is smooth, smooth is fast… do it well before you do it quickly today. Rx+ weights would be 225/155lbs for the Deadlift and 135/95lbs for the Overhead Squat. Each AMRAP is scored independently. For the AMRAPS athletes would ideally take their Overhead Squat weight from the floor, however, those that are developing their ability with the movement may use racks if it ensures a safer, more sound set-up.

Post scores to comments.