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GENERAL WARM UP 5-15minutes
2 Round:
–:90sec Bike or Row @ a moderate pace
–10 Ragdoll
–10 Scap Pull Ups
–10 Barbell Single Leg Deadlift
Squat Progression 1x:
–6 Sumo Squats
–6 Air Squat (normal stance)
–6 Narrow Squat
Slow and controlled through each squat and athletes should be focused on creating better range of motion.
SPECIFIC WARM UP 15-30minutes
Deadlift Teaching Progression 1x:
–10 Bow Forward (barbell above the knee)
–10 Mid Shin to Above the Knee
Pull Up Specific Warm-Up 1x:
–8 Kip Swing
–3 Kip Swing + 1 Pull Up (or attempts)
–3 Pull-Ups, Jumping Pull-Ups or Ring Row
Front Squat Teaching Progression 1x:
–5 Quarter Squat
–5 Parallel Squat
–5 Full Depth Squat
3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
(185/135)
3 Rounds For Time Scaled Version:
21 Deadlifts (70%1RM Squat Clean)
15 Jumping Pull-ups
9 Front Squats (70%1RM Squat Clean)
Goal: Sub 12 min
3 Rounds For Time Minimal Gear Version:
21 DB Deadlifts (75’s/55’s)
15 Pull-ups
9 DB Front Squats (75’s/55’s)
Goal: Sub 12 min
3 Rounds For Time Bodyweight Version:
20ea Single Leg Glute Bridge
20 Table Row, Back Pack Bent Over Row or Plank Ups
20 Squat Jumps
Goal: Sub 12 min
3 Rounds For Quality:
50′ Double KB Overhead Carry
10 Kettlebell Figure 8/side
15 Band Pull Aparts
10 Banded Sit Up
