PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Bodyweight Walking Lunge x 20 reps
Banded Pallof Hold x 30 seconds per side
Followed by…
One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)
3:30
3:30
3:20
3:15
3:21
17:06
27’45” @95
Did a mix of Tues & Wed
A. Cleans @ 85 & 95 %
145 – 160. – got confused, thought I was 10 lbs light. Hit 165 thinking it was 155
Then:
B. E6M for 18 min
400m row
20 pull ups
15 DL @ 165, 155, 155
3:41, 3:40, 3:49
3:41, 3:4
23:45 @ 115
FRL: 3 x UB, 2 x 8/4
BS: UB
19:43- 20 cal echo bike instead of run because of snow.
26:05 RX
145 for squat and lunge still by 12
18:03