Warm-Up | Performance
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 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 80%
*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)
B.
In teams of two, complete 6 sets each for time of:
20/15 Calories of Assault Bike*
*The team member on the Assault Bike cannot be working to accumulate calories unless their partner is holding a perfect prone plank position – hands separated in line with shoulders, body in perfect line from ears to shoulders to hips to ankles.
Time Cap = 24:00
bonus snatch work e2mom 3x pause at the knee snatch (3 sec pause)x3 set then 2x 3 position snatch high hang + knee hang + 2″ off the floor. 95×3 then 95-105
tweaked my back on the 1 rm attempt 3 weeks ago. Took time off now doing light weight work to get confidence and positions back, plus a great backsquat warm up 🙂
A. 167.5-190-215-205-190-180×6
B. 14:17 solo echobike cals 58 sec 57 sec x3-58 sec-55 sec all planks unbroken but had to take a few breaths between the bike and the planks
BS
135/150/170/160/150/145×20
EMOM X 12
15 AB cal
50s plank
A. Squats up to 285 and 5 max reps at 235. The last two sets were harder than I expected.
B. Done solo with 30 rower cals and 1:10 rest between. Rows averaged 1:14-1:21
A. 16 reps… I think my 1RM has increased now 😆
B. 18:44 RX with partner. This is BRUTAL 😂
A. 6 reps
Probably 8 to failure, but today I don’t felt good to push that hard.
B. 17:23
Done solo with row instead of bike. Used a different approach since the plank was the limiting movement. Started aiming at accumulate 1 min plank and then rowed max effort for the same amount of time needed for accumulating 1 min plank. Ended up doing plank in 1:00-1:15 and rowing 26-29 cals per set.