PERFORMANCE
Warm-Up.
Two sets of:
Row x 250 meters
Side Plank x 30 seconds per side
Followed by…
One set of:
“Med Ball Squat Warm-Up”
T-Spine Opener x 1 minute
Frog Rocks x 1 minute
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Med Ball Front Rack x 5 @ 32X1 tempo
Then…
A.
Every 2:30, for 20 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
For time:
60 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
40 Toes to Bar
A. 135-145-155-165-175-175-155-155
had my left elbow touch my left knee on 2nd set of 175 backed off and maintained form. 1rm is 232.5 but percentages feel two ambitious so going by feel.
B. Rx 9:50
A: 185,195,205,210,205,205,210,210
B. 8:36
A) 225/245/255/265/275/285/285/285
B) Messed up timing and a class took over the floor, would’ve loved the first two movements and struggle bused the 3rd
A)
Tempo – 3 Reps
135
155
165
175
No Tempo – 3 Reps
175
175
180
180
B)
9:25 Rx
WB 25/10/10/5
TTB 10/10/5/8/5/2 – lost kip after 25
Been out for a week
Mixed up the lifting today to get some full body work
All set of 5
Bench
135-185-195-225-45
Hang clean
135-165-185-195-195
Front squat
135-185-185-205-225
60 cal row
50 wall shots
40 Ttb
7:54
Legs burning haha
A. Tempo Front Squats @ 31X1 x 3 (based off 158#)
85#, 95, 105, 110, 115, 120, 125, 125×2
B. For Time – 10:10 RX
Row – 4:40
WB – 13/13/13/6/5
T2B – 20/10/10 (strictish)
C. 4 Sets
Bulgarian Split Squats x 10 reps per side 20#, 25, 30, 35
(back leg on Rings for added core/stability work and single DB held in FC and barefooted)
***Note to self..start at 35# next time!***
A.
165, 170, 175, 180, 185, 190, 190, 190
B.
RX’d 9:23
Every 2:30, for 20 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
155/175/185/195/205 x4 sets
B.
For time: 8:15
60 Calories of Rowing @ 4min
50 Wall Ball Shots (20 lbs) 25/25
40 Toes to Bar 20/10/5/5
A: up to 180#
B: 60cal row 2:46
50 wall ball 20# 44/6 1:55
40 toes to bar on rings 25/10/5 2:10
7:25
M55
175 for working sets
11:33 WOD