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.
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.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Kettlebell Push Presses (24/16 kg KBs)
A. 195# 90% 2 reps no tempo
B. scaled to 15kg kbs 6+3squats
A. Up to 88% of 1rm then 1 rep
B. 5 rounds + 10 reps Rx
Up to 100 kg 1rm
1 reps No tempo
5 rounds + 21 reps
2 kb 12 kg
285# for a single
2 reps w/o tempo
4rds + 12 w/ 35# KB
325
325×1 failed 2
8+4 Rx
A. 255 at tempo
2 reps
I haven’t squatted heavy in a long time. The tempo squats felt great, and I didn’t have anything left for the regular reps.
B. 7 rounds
A) 200# 1RM at tempo
1 rep w/ no tempo
B) 5rds + 21 reps
Feeling a bit cruddy today, like I’m fighting something. Didn’t have the push today. Still felt good to move rather than not.
A). 110kg
1 rep…
B). 5+13 RX+ (2×30 kg)
170 tempo
170*1
8+8 sub dBs
A. Up to 110kg for 2RM (working back to heavy lifts after groin injury so no max reps)
B. 5 + 1 Rx
A Build to 125 kg
Max reps 3
B. 6+12
A. 315 / 3 reps no tempo
B. 6 + 13 reps (used 50# DBs for elbow pain)
Warmup done 👍🏻
A. Worked up to 125kg tempo FS
Then
125×3
B. RX
8rds+5