Warm Up
500 Meter Row
Medball Warm-Up
Two sets of:
Wall Ball Kang Squats x 5 reps
Wall Ball Bear Hug Squats x 10 reps
Wall Ball DeadBugs x 10 reps
A.
In 15 minutes build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
“.50 Caliber”
For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)
Compare results to March 14, 2023.
A. 185×4 reps
B. rx 12:02
couldn’t find a prior. echo bike in 3:00 and 3:02
A. 110 kg
B. 11:20 Rx
A. 275 @32X1
1×275 @ full tempo
B. 11:35
What would you sub with if you didn’t have an assault bike?
Just now getting my home gym set up. I don’t have the cardio equipment or free weights yet. Had to modify part B.
A. 275 then 1 rep at 275
B. 2rds 25 burpee 25 thrusters 75lbs 8:41
280 temp 1RM
A1. 175#
A2. 175×2
B. 12:06 on echo bike
A: 195#
B: 12:56 22.5# DB thrusters
I’ve only been following these workouts for about a month or so, love the warm ups, explanation, layout, but I don’t think I’ve seen snatch even once, and clean and jerk maybe 2-3 times, both of which I enjoy doing. Anyone know why that is?
Snatch tomorrow, and we did clean & jerk last week and possibly the week before. This program goes on 3 month cycles where they focus and build on different lifts for the cycle and then switch to another couple movements. (Like strict press and DL and then Clean & Jerk and bench etc) So we just did the 1RM Clean & jerk last week I think it was. This usually means the end of that movement cycle and they move onto another movement or movements.
I spoke too soon lol thanks
275 tempo 1RM, still could only do 1 275 with no tempo lol
Same today
90lbs 1rm
17.24 minutos with 16lbs wallball. Thanks. Good workout.
Built to 165; 1×5 @165
16:30 (No March Time)
*pregnant and feeling it
295 tempo 1RM.