PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 3 minutes
Followed by…
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat @ 20X1
*Set 1 – 4 reps @ 80%
*Set 2 – 4 reps @ 80-83%
*Set 3 – 4 reps @ 82-84%
*Set 4 – 4 reps @ 83-85%
*Set 5 – 4 reps @ 83-85%
*Set 6 – Max Reps @ 70-75%
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
“Speed Limit”
For time:
75/55 Calories of Assault Bike
75 Wall Ball Shots (20/14 lbs)
135-160lbs
145×20
7:40 18lbs wb
A. Last set – 14 @ 75%
B. More like speed bump 🛑
13:06 with 20# to 9’ (don’t have a 14#)
A – Up to 145kg 85%
B – 10.27
A. 215/235/255/265/265/215×12
B. 7:45… 75 calls 80 wall ball shots 20 lbs, only 8 foot ceiling, so at end did 40 20 lb presses
A. Back Squat E3MOM @ 20X1
4×275,4×285,4×290,4×295,4×295,10×245
B. 8:10 w/ Echo Bike
RX
A: % @345
Accessory work: 3×8 SpltSqts @95
B: 8:55
A. 4 sets only with no max reps: 315,325,325,325
B. 7:28 Rx with Schwinn Air Dyne (at Y and feel like caps easier than Echo at home)
off of 225#
180-182.5-185-187.5-190 me at 165 10 reps
B. rx 9:25 echobike 5:05 wbs 20-10-10-10-10-15
A. 185#/185/190/190/195/10×165
B. 8:45 on echo bike
320, 320, 325, 335, 335, 285×6
75 cal bike
75 wallballs (20# 10’)
10:17
Ouch
A.
Emom 2:30 squat
8-185
6-235
4-264
4-285
4-295
8-235
B. 75 cal row 75 wall shot 10’ 25lb ball
8:30 on the dot
B: 10:28
Dumbbell thrusters @ 25lbs
A: 185, 195, 205, 215, 225, 185(20)
B: 9:56
A.
245×4, 245×4, 245×4, 255×4, 255×5, 215×11.
B.
10:59. WB 18-12-10-10-10-15.
A 194/205/212/219/225/185
B 18 min
Warmup done ✅
A. BS x4 reps tempo based off 150kg 1RM
120,122,125,127,127
Max reps @110kg = 15
B. Speed limit
75 cal hand bike
75 WBS
7’35
Bike finished around 4’45 and then went 50/25 for the WBS
C. Hour of yoga
Good work. 50 WB after getting off the Airdyne is completely unnecessary. You’re making us look bad.
Haha thanks Eddie 👊🏻, yea definitely find WBS easy to get into a nice routine with!!
A. 350/355/360/360/365/305×8
B. 8:45 (with echo bike)
Good work! 💪🏼