PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 3 minutes, nasal breathing only
Followed by…
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
Then…
A.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
B.
Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)
Compare results to March 14, 2022.
36m
285/255
Rx 8:17
8:20 Rx. Squats based off 300
7:18
A. 345-355-355/325-325-325
B. 7:58 Rx (slower than last time)
A. 3×2 202.5 3×4 185
B. rx 9:22
B: 8’40”
A. Sets 1-3: 2×205#
Sets 4-6: 4×185#
B. 10:09
A. Back Squats – based off 190#
165×2, 165×2, 165×1, 155×3, 150×4, 150×3
B. 3 Rounds for time – 9:32
15 Cal AB – 1:16 / 1:38 / 1:43
10 DB Devil’s Press @ 30# DBs – all UB (barely)
***13s PR from March with the same scaled weight on DBs
C. Day 7 of T-Nation 100 UB Rep Bicep Curl Challenge – 15# x 53
***12 less than say 6…ugh 😥
Feeling really tired and not enough focus all the way around today!
A 315, 325, 345 x1. 315 315 315×3
B 12:10
A. 88% & 80%
B. Rx 6:29
A: 247.5# and 227.5#
B: subbed 20cal AB for 25cal Row
50# dbs
9:29
A.
Emom 2:15
Heal elevated squats
5-135 5-185 5-215
Back squat
2-315 2-325 2-325
4-295 4-295 4-295
B.
3rds
20 cal row
10 clean press 40s
Not getting after my back on Monday haha
6:49
A: @255
@ 225
B: 8:30 20 cal row/ 40db’s
A.Sets 1-3 @315lbs
Sets 4-6 @285lbs
B. 9:07 Rx
B.) 9:11 🥵
Squats at 315 and 295
METCON
Sub AB for Elliptical
9:43
M 50
A. Sets 1-3 @ 295# sets 4-6 @ 265#
B. 12:02
Only time for A, student athletes are back and cuts into my Mondays.
1-3 = 450×2
4 = (didn’t listen tried to go 425 instead of 415…was humbled with 2 reps)
5-6 = 405×2
Did a series on the bamboo bar
Will get some steady state cardio work in later today after patients.
Only time for A today.
Sets at 285
Sets at 255
That was the low end, but it was all I had today.
A.
3 sets of 2 @255
3 sets of 4 @ 235
B.
12:08