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FRIDAY 20210402

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded Face Pulls
Banded Shoulder Distraction Stretch
10 Spiderman Stretches w/reach
10 90/90 Hip Switches
10 Bird Dogs
10 Dead Bugs
10 Floor Facing Snow Angels


Strength and Skill

Every 2:00 for 14:00 (7 sets):
Back Squat x 2 Reps @ 20X1

* 2 second eccentric, explode up.

Start moderate (around 70% of 1RM Back Squat) and build to a moderate double for today.


Back Squat 7×2

Back Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps

Scoring: Load


FITNESS 20210402

For Time:
50/40 Calorie Row
50 SA Alternating DB Snatch (30-35#, 20-25#)

12 Minute Cap

Scoring: Time


PERFORMANCE 20210402

“Randy”
For time:
• Power Snatch, 75 reps, 75/55#

* 12 Minute Cap

Stimulus: choose a weight that you can perform at least 15 reps unbroken in a touch-n-go manner. This is meant to be a fairly light barbell and grip/metabolic capacity should be the limiter–not strength.

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.

Scoring: Time


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