Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice of type) x 10 per leg
A.
Take 20 minutes to build to today’s 1-RM Front Squat
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
Compare results to July 10, 2018.
Still working with Physio on light left groin strain.
1RM front squat up to 95Kg. Not much more in the tank.
Wod at 70Kg (75%)
9:57
3rd run was jelly haha
A. To 205 no problem, f at a lofty 225lb. Not much expectation as I did heavy bs on Sunday.
B. 10:20 with 165 (75% of 1RM 220)
First 2 sets of 8 ub, then 6,2.
Would have been some lift to take that jump after the BS. Nice going UB for first 2 rounds!
A. Up to 320 most in 3+ yrs
Hit 305 last week thought I had 310 but this was a surprise
B. 9:37 @205 went UB,5/3,UB
Knew this would be a tough one my legs dont like combining squating with anything so not bad
A. Front Squat (OT2M)
185, 225, 245, 265, 275, 285, 295, 305 (PR), 315(f)
… lifetime PR without a belt … last time I touched 300 was November 10, 2015 (da fug …)
B. As Rx w/ 205#: 8:30 (UB, UB, 5-3)
… nice little reality check when I missed the opening clean.
Hello all. First post here, but I’ve been following the Perf program for a year or so:
A. Hit 245 (1RM PR 265 a year ago)
B. 10:15, 185#, 400m run
Cheers
4/22 partner instead of 3 person
1st 15:00 amrap
3 power cleans 95#
6 burpee box jump overs
10 rounds each; added a 200m run together after round 8&9
2nd 15:00 amrap
10 push jerks scaled to 85&75#
20 kbs
Added 30 walking lunges (not weighted)
4 rounds each
April 25 WOD Spinal Segmentation Drill is getting better..wish I had a super friend to help me with it. But video tape it and it appears to be a little more segmented. A. 30 min BMU progression work instead of DU. Feeling WAY stronger with this, was able to use a bench were my entire head is under the bar and I got on top on almost all of them. B. 5 Sets BB Hip Thrusters x 5 @ 20X1 – 195, 205, 215, 225, 235 (78%-94% of DL) (30# PR should have started heavier!) Face pulls done with Yoga… Read more »
Anika
A. up to 185
B. 9:10 w/ 135
Luke
A. 295
B. 10:13 w/ 215
Nice!
A) 285# (I was ecstatic that I PR’d then I realized that meant I had to squat more for the workout)
B) 14:09 @195# (broke into sets of 4)
C) accessories
3×15 Mid-Back Extensions
4×25 banded side-step
4×25 forward/backward monster walk
A. Worked up to 200 lbs – super happy with this!
B. 8:17 with 145 lbs
A. 190. 15# PR
B. 9:12 – 135. All UB.
No time for extras. Running up the hills again, but so nice to be outside!