Warm-up sets and reps as needed before working through the following sets of Push Press on the 2:00. *Front Rack & Overhead Movement Emphasis. Scale Deadlift weight as needed.Ĭoach Katelyn denies Clem a ride on the Pull-up machine… YESSSSS! (only because he’s not yet tall enough) Handstand Push-ups may be scaled to a static hold effort x :20 seconds, stinkbugs or scaled HSPU, or Dumbbell Push Press for 1:1 reps. Notes: Scaling for Rope Climbs is 7 x Pull-ups or 10 x Ring Rows. At the five, ten, and fifteen minute mark Row another 250m. Climb weight across sets, sustain at the same weight for multiple sets if unable to continue increasing weight.Ĭomplete as many Rounds/Reps as possible in 15:00 of Warm-up sets and reps as needed before working through the following sets of Deadlift on the 2:30.
Mckenzie giving 22.3 that cold, focused look before raging on some Thrusters… Reverse lunges may be a superior exercise for some athletes, this is considered an Rx movement selection. Logistics scaling to Lunges in place is 18 reps, 9L/R9. Notes: Scaling and Rx+ details to be revealed dramatically during the whiteboard briefs. Tempo sets may be applied during the five rep efforts order to establish better position, control, and technique at depth. Select a starting point for the first set of ten reps and plan to finish at a heavier weight with better form and feel by the last round, regardless of the heavy stamina/strength intention of the middle rounds. Notes: *Reference weights from last week.
Then… Every 2:30 work through the following sets, climbing weight as able:
Impact/Focus: Back Squat “Manion” Primer Week 2ĥ:00 x Back Squat Warm-up with sets building to intended starting weight. Proper mechanics and mobility intentions (a la performance bennys) will be covered during movement instruction/review. Notes: Use a lighter bumper plate for the movements in the warm-up. Anne & Kerri flexin’ at their CFL1 Course this past weekend OH H3LL yeeesssSSSS!!!!
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