Warm-up:
Run 400m
15 leg swings
15 banded good mornings
15 trunk twists
15 slow squats
Duck walk down
Bear crawl back
Roll thoracic spine to open chest up (upper back mobility)
Banded front rack mobility
Strength:
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
WoD:
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets
**Combined work time for score
Mobility:
Mash triceps on racked barbell
Lax to pecs
Upward dog pose stretch
Roll posterior out
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SATURDAY 20210130
January 27, 2021
FRIDAY 20210129
January 27, 2021
THURSDAY 20210128
January 27, 2021