Warm-Up
One set of:
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
One set of:
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
A.
Take 20-24 minutes to build to today’s 1-RM Front Squat
B.
“The Ram”
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
A. 210# f 215 lifetime PR is 232.5#
B. Rx 15:00
only other time I did it was 1/17/22 16:201:20 PR
A. 300
B. 11:45
210#- off by 10# 1rm
17:04 22.5# DB thrusters/K2E
A. 175/205/225/245 ✅
B. 12:06 RX – used 16# instead of 14 because that’s all I have. Shoulders blasted.
WB: 40/20/15, 20/10/10/10, 25
T2B in about a million sets 😆; started with 5s, and very quickly worked to 2-3s
Back into it!!
Warmup done ✅
A. 1RM FS
130kg
B. ‘The ram’ rx
10’45
Walking tomorrow I think may be a bit of a problem after all that!!
A. 130kg
B. 12.29
Fitness:
A.
FS 185×4
Front lean and rest x60
LM row 45×8
3 sets
B.
14:02
B. 13:40 Rx (slow TTB)
A. Front Squat x 1
85#, 135, 145, 155, 160, 162(f)
***160# is a 2# PR! Not much but I’ve been sitting at 158 for way to long!
B. The Ram
For Time – 12:32 (not quite RX WBs done inside to 8-8.5′ target)
75 WB – 20/15/10/10/10/10
50 T2B – 30/11/9
50 WB – 25/15/10
25 T2B – 17/8
25 WB – 15/10
A – 120kg
B – 11min39sec with V-up instead of T2B
have a great day 💪