A.
Every 2 minutes, for 16 minutes (8 sets) of:
Front Squat
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%
If you don’t know your 1-RM, simply use today to build to something heavy, using the percentages as perceived effort guidelines.
B.
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Assault Bike
Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.
Anika
A. 4×135/4×140/3×150/3×160/2×170/2×175/
1×180/1×185
B. Bike doesn’t have a counter, just rode as hard as I could for the 90 seconds! So tough.
Luke
A. 190, 205, 215, 235, 245, 255, 265, 275 @ Rx reps
B. Same as Anika. Was super tough.
C. Three rounds for time (4:15)
10 GHD’s
10 SHSPU
A.) 140, 145, 160, 165, 180, 185, 190, 200 (up to approx. 95%)
B.) Done on airdyne. Calories are def different. 36, 37, 40
A. Worked up to 175 lbs – felt really good! Wasn’t sure what weight to do since I haven’t done this in a while but definitely can go heavier next time, wahoo!
B. Did Fitness version: 2:29; 2:38; 2:38
yesterday:
A) EMOM 10′: 2 SHSPU with 1 abmat.
Working on improving strength and extending my ROM
B) 5 rounds of:
1′ of burpee box jumps
1′ of power cleans 155 lbs
1′ of assault bike cals
1′ rest
Completed: 10+9+10, 10+8+9, 10+7+8, 10+6+7, 10+7+8
C) Death
Front squats based off of 100KG 1rm (first week back to training after a few months off)
Worked up to a 105KG single. Form felt good.
Used rower for calorie sprint
40, 36, 34. Hello lactic build up!
A. 180, 190, 205, 215, 225, 245, 250
B. 30, 27, 23….
Recovered decently, was able to hold 550w for first 30 seconds each round then my soul died. Not a recovery problem more like a stamina problem.