Warm-up Drills
I. R0w 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility
“10,000lbs”
The goal is to lift 10,000/7,500 lbs as fast as possible, but only using one rep at a time, of the following lifts:
1 x Back Squat
1 x Bench Press
1 x Power Clean
Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000/7,500 lbs. Only one rep may be performed per movement at a time and in the order shown above.
Post times and weights used for each movement to comments.
“Ostrich Eggs”
Run 200m
For Time: 50 x Slamball (40/20)
Run 200m
AMRAP ___ Minutes x Slamball
Run 200m
Notes: Time for AMRAP (As many reps as possible) is time it took the athlete to complete 50 x Slamball for time.
Post time and reps completed to comments.
Skill Development
CFNE Bulletproof Shoulders: DEMO Here
“10,000 lbs”: 19:42 (155/135/110#) x 25
“Ostrich Eggs” : 3:40/39/13:13 (40# bouncy ball)
10,000lbs: 23 rounds @ 195/115/135 in 18:xx (going from memory). Note to self for next time: go heavier and partition more to bench and clean.
Ostrich Eggs: 2:40/43/8:04 (didn’t find a single egg)
“7,500 pounds”(which ended up being 8,400 due to horrible math skills) – 30 rounds/43:02 @ 130/70/80
“Ostrich Eggs” 3:09/38/12:41 – thank you to Daniel for being my time/score keeper, and to Samy for walking the last 200m with me after I tweaked a muscle.
“10000lbs”: 10:44 (275/205/185)
“Ostrich Eggs”:
Total time 9:43
slamball x 50 = 2:15
37 reps during AMRAP