A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%
B.
For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)
I am fighting a bit of a head cold so I skipped today. I hope to feel better and be able to do this tomorrow! Instead, I kept it low intensity at the gym and did the following: Three sets of: Alt. Reverse Lunges (35 lbs) x 20 reps Rest 30 seconds Prone Plank Hold x 60 seconds Rest 30 seconds Supinated Grip Single Ring Row x 15 reps Rest 30 seconds Rest 60 seconds, and then… Three sets of: Russian KB Swings x 25 reps (24 kg) Rest 30 seconds Ab-Wheel Roll-Outs x 12 reps Rest 30 seconds L-Seated… Read more »
A. Back squats based off of 335
175×5, 225×5, 255×3, 285×2, 305×2, 325×1
New PR of 345!
355 went up, but I didn’t get deep enough in that squat.
B. 40 cal row + 500m row 3:47
10 FS UB
20 BBJO these felt very slow and took over 2 minutes
10 FS 7/3 My legs were jelly by this point
8:14