Warm-Up | Performance
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side

Followed by…

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo

Then…

A.
Six sets of:
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

B.
Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Thrusters (115/75 lbs)

Hit these hard, but aim to keep your fastest and slowest sets within 10 seconds of each other.

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Shawn
Shawn
July 8, 2024 6:01 am

#215

Rx: 2:38, 2:38, 2:38

Aaron Danielson
Aaron Danielson
July 7, 2024 9:04 am

A. 187.5-190-192.5-195-197.5-200# 91%
B. scaled to 95# 2:57-3:04-3:06 all thrusters un-broken,

Gosh
Gosh
July 5, 2024 12:11 pm

A. Up to 92%
B. 3:08-3:10-3:18 Rx

Char
Char
July 4, 2024 7:42 am

Sq cln from yesterday 85-140

FS 150/155/160/160/165/155

2:25/2:18/2:25

Alexandr
Alexandr
July 4, 2024 4:06 am

A. 107/107/112/112/112/112 kg
B. 2:53/3:08/3:12

Mallory
Mallory
July 3, 2024 10:47 am

A. 145

Gabriel
Gabriel
July 3, 2024 3:38 am

A. 185, 195, 195, 205, 215, 215
B. 2:42, 3:01, 3:27

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