Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 90%
Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.
B.
Complete as many rounds and reps as possible in 16 minutes:
60 Double-Unders
40 Air Squats
20 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70% 63 kg
*Set 2 – 4 reps @ 80% 72 kg
*Set 3 – 2 reps @ 85% 76 kg
*Set 4 – 1 rep @ 90% 81kg
*Set 4 – 1 rep @ 95% 85 kg
*Set 5 – Max Reps @ 90% 81 kg 9 reps
B. 5+100 KB 16KG +16KG
Warm-up
A) Back squats from 105 to 140 kg. NO PAIN in my back makes me soooo happy!!!
B) Metcon: 4 rounds + 1 Walking lunge (2x32kg)
Let’s see how my legs are gonna be tomorrow…
A. 6-4-2-1-1-2 @ 225-250-265-285-300-285
B. Rx 3+105
Mentally weak today…saw 4 rds slowly drifting away and accepted it. Legs are gonna feel good tomorrow.
Hello there,
I have been looking at the website and am recently new to following the programming.
BACK SQUAT
6-4-2-1-1 at 205/230/245/255/265#
Max at 255#- 3 Reps
METCON- 5 rounds with 2×50# DB
A.
155, 175, 185, 200, 210, 200 x 2
B.
Scaled to 16KG KBs
5 + 6
I’m still keeping % lower. I like how my form is improving.
A. Back squats
225×6, 235×4, 255×2, 275×1, 285×1, 275×3
I might have been able to get another rep, but my form started to break.
B. 110 lbs total on the lunges
4+78
I’m not looking forward to walking tomorrow.
Totally agree on the walking.
A. Back Squat
6×230,4×265,2×280,1×300,1×315,3×300
B. 4+80 w/70# db’s
Great job Tipton’s!
A. 6×155#/4×175/2×185/1×200/1×210/2×200
B. 4 rounds with 50# dbs. Yuck!
Partner Conditioning (home /Sean)
WU
A. Partner
For Time
30-20-10 ea.
Sand Bag over shoulder (150)
Synchronized Hand Release pushups
Results: 13:45
rest 2 min
B. Partners work ea
1000 m row /AA bike
50 burpees (synchronized)
1000 m row / Bike
row/ bike 1 partner on ea. first 1000 switch in 2nd 1000.
Results: 12:35
These were good hard workouts. The HRPUs made chest feel worse after gripping sandbag for throws. The burpees were just aweful, but we pushed through.
“I have come that they may have life. And have it to the FULL” John 10:10
Dealers choice this am as the work was not yet posted. But ironically pretty close..
Front squat 5×4
165lb, 175, 175, 185, 175
4 rounds (10:25)
40 dubs
20 lunges 35lb kettlebells (10 forward 10 rev)
10 strict as possible T2R
Way to anticipate the workout! When I do that, the following day turns out the be pretty similar 🙂
Well done!