PERFORMANCE
Warm-Up.
Three sets of:
Row x 60 seconds
Wall Sit x 45 seconds
Prone Plank Hold x 30 seconds
Followed by…
One set of:
“Barbell Back 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
Then…
A.
Five sets of:
Back Squat x 6 reps @ 83-88%
Rest 2-3 minutes between sets
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
Three sets for max calories and reps of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots (20/14 lbs)
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
13 26 24
63
16 25 23
63
14 25 27
66
192 total
Ran 5 miles yesterday so a day behind.
A. 185#
B. echo bike 17-18-18 53/ WB 22-22-21 61/ row 16-17-15 48
162 Total reps
A. 90kg
B. TOTALS
AB: 9+12+13
WB 6KG: 19+24+25
ROW: 12+14+14
Total: 142 Reps
RX
A: 285-295-300 x2
B: Totals
AB: 67
WB: 68
ROW: 46
B- sub DU for AB- 180
ROW- 52
WB- 68
Total 300
Rowing interval again to avoid the cold in the garage.
12 rounds
250m row fast (1:51-1:55)
45 seconds slow pace (2:13-2:18)
4775ish m
307 cals
Merry Christmas friends!
A. Up to 265×6, most I’ve done in a LONG time.
B. AD 25, 18, 19/WB 24, 24, 21/Row 16, 17, 17
181 total reps
4 sets at 275 last set at less than 275
Rx alot
A. 295-315(5 only)-305-305-305
B. Bike: 28-34-27; Wallballs: 23-24-24; Row: 20-19-19 cals
345 (a little lighter due to knee pain)
192 reps (RX with echo bike)
A. 215/235/255/255/265 added one more set of 265 due to the warm up Rd at 215
B. 20 cals/26reps w20lb med ball/21cals
21 cals/27 reps/23 cals
20 cals/25 reps/20 cals