How are the daily checklists going?
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 air squats
5 pull-ups
10 push-ups
Mobility
CFP’s squat mobility
Strength
Back squat – 2 rounds of the following
1×5@82%
1×3@87%
1×1@92%
*adding weight from last time
Percentages will be trickier than normal to get, but if you look at last time, you should be looking to add 5 to 10# to each set.
WOD
“Vagrant”
5 rounds
30 DU’s
10 pull-ups
10 push press (95/65#)(75/55#)
Rest 3:00
5 rounds
30 DU’s
10 C2B
10 push jerks (135/95#)(95/65#)
20:00 time cap including the rest.
Make sure that we are making the second workout more difficult than the first. Meaning if some of our athletes cannot do C2B in the second workout, you should be doing pull-ups instead. That means you cannot do regular pull-ups in the first workout. So really talk out your plans.
Accessory Work
Banded pull-throughs – accumulate 100
Reverse hypers – accumulate 80
Hollow rocks – accumulate 60
