Performance | General Warm-Up
Two rounds of:
Bottom Squat Mobility Drill x 10 Reps
Cossack Squat x 10 / side
Perfect Stretch x :45 / side
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4-5 reps @ 20X1
Rest 2-3 minutes, and then reduce the load by 5-10% and perform…
One set of:
Back Squat x Max Reps @ 20X1
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Front Squats (50/35 lb DBs)
12 Toes to Bar
12 Burpee Box Jump-Overs (24″/20″)
A. Up to 80% of 1rm then 6 reps -10%
B. 3 rnds + 6 reps scaled 2x20kg
B. Rx 4+5
A. 135-155-175-190-200×4 5# heavier then last week
6 reps 185# with belt last week 4×180 no belt
had to go pick up the kids
30 min later
3 reps each fs ttb bbjo and go
B. rx 3+10bbjo
A. 205/225/225/225/225, 205×7
B. 4+12 RX
UB squats and burpees, 2-3 sets on T2B
A.
135/225/225/275/275 247×12
B.
2+30 RX (cramped up in my stomach and had to stretch it out for a bit)
125/155/175/185/190*4
175*9
4+35
Hi,
3+24 reps
With 22kg DBs
Have a good day