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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