Warm-Up | Performance
One set of:
Assault Bike x 3 minutes
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 12:30 (5 sets):
Back Squat
*Sets 1-3 = 3-4 reps
*Sets 4-5 = 5-6 reps
These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so. If you performed the session on August 20, aim for the slightly higher than the loads used on that date.
B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)
A. 4×195-4×210 4×220 6×185 6×200
B rx 1:39-1:56-2:27-2:34-2:53
couldn’t decide if I should scale it. went for it and decided if I was faster than 2 min on rd 1 to keep going.
A. 77-82-85-80-80%
B. 1:22-1:28-1:26-1:30-1:33 Rx
A. 195/215/245/245/265
B. 1:44/1:33/1:33/1:47/1:45 went to slow on the first round, then proceeded to go way too fast on the 2nd and 3rd and die on the last two
145/165/175*3/155/165*5
1:41/1:39/1:35/1:34/1:30
(18lbs to ?8ft)
A: 50kg/ 60kg / 80kg/82kg x5/ 82.kg x4 (twinge knee)
B: 6x BBOJ & 20 WBS
2/2.15/2.15/2.25/2.50
A. 4×155#/4×165/3×175/5×155/5×155
B. 2:16/2:17/2:28/2:48/2:45
Gave myself an extra 30 second rest in the last two rounds.
A. 265
Sets 1-3: 4 Reps
Sets 4-5: 6 reps
B. Barbell thruster for WBall
1:46/1:46/1:46/1:46/1:41
WUP
52 cadence
15 db
A.
1. 4 50kg 2Eva
2. 4 50kg 2 no top end
3. 4 50kg 2 notend
4. 6 40kg 0 notend
5 6 40kg 0 notend
B.
Tiempo restante por ronda
No WB 2DB 5kg each arm no top end
1. 1:29
2. 1:23
3. 1:28
4. 1:16
5. 1:28
No pain
Shoulde clicking