Warm Up:
Two sets of:
Assault Bike x 90 seconds
Banded Pallof Hold x 30 seconds per side
Two sets of:
Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to open hips
Alternating Cossack Squats x 20 reps
A.
Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
B.
“AB-3”
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
A. 235, 255, 270, 285, 300, 315, 325, 275
B. 72 Echo Bike
Hit 240 today. That’s the heaviest I’ve lifted in probably 3 years since I had my first kid.
Only have a rower, so did a variation of the WOD.
EMOM for 12 minutes.
Odd: 15 cal row
Even: 20 about mat sit ups
415 1rm Back Squat
64 Calories on Rower (No AB)
A. Backsquat 240# +10# from start lifetime is 247.5#
B. 66 cals
A: 245#
Off 15# from previous 1RM. Experienced extreme cramping in both forearms coming up from squat. Anyone have ideas on what that’s about?
B: 44 cals
A. Worked up to 205#
B. 45 cals
5k training run. 2.5 miles of internal work
1 rm back squat
Up to 335.
I’m super excited to have hit that number. 355 is my lifetime pr, but it’s been awhile since I felt this good with this weight. That was after a major output of energy with the run.
Heck yeah! Great 1 rep max! Congrats on the new liftime pr
A: 290 (up 7lbs)
B: 63
A: 380
B: 61
Bs 190
Ab 50.9