Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds at a conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds
Followed by…
Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
Compare your results to May 1, 2023.
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Compare your results to May 1, 2023.
A. up to 160 94% recieved 165 (97%) and felt a pop in left paraspinals. dropped and stopped. A little sore on that side but nothing bad.
B. Just did 100 cals on the echobike 30 sec 60 rpm 30 sec 72 rpm (415w)
Nancy:
13:45
95, 105, 115, 125, 135, 145, 155, 165 (3)
Nancy 17:37
A. 135,145,155,160,165,170(x),170,175,165
B. 15:20
A) 95/100/105/110/115/120/125/130/135f/130
B) Oh Nancy…18:21
– I am not sure I’ll get used to my 400 being on a hill, that 200m back up to the house is rough.😆 Hopefully it’ll pay off in the long run.
A. 75#/80/85/90/90/95/100/100/105/110
B. Only had time for 4 rounds- 14:09
Nancy
15:08 Rx 😅
70-95
12:31
Nancy: 16:15 Rx