PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Banded Pallof Hold x 30 seconds per side
Followed by…
Two sets of:
Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to open hips
Alternating Cossack Squats x 20 reps
Then…
A.
Back Squat
*Set 1: 3 reps @ 80% of 1-RM
*Set 2: 2 reps @ 85%
*Set 3: 1-2 reps @ 90%
*Set 4: 1 rep @ 94%
*Set 5: 1 rep @ 94-98%
*Set 6: 1 rep @ 101+%
Rest 2-3 minutes between sets
B.
Every 4 minutes, for 12 minutes (3 sets) for times of:
25/18 Calories of Assault Bike
10 Front Squats (175/115 lbs)
A. 230 5# training PR lifetime PR of 247.5 in 2021. I’m happy with this. The lift was very crisp. I also Ran 7 miles yesterday and worked nights Wed and Thurs. I felt about 7/10 today. I started doing my training 1rm tests with a bit of fatigue and only using a weight I can execute well. It kept me down at 225 for a while for a training 1rm but has been paying off in a bunch of ways. B. did at 25 cal ebike and 115# front squat 2:!4-2:15-2:15 ebike 1:19-1:18-1:15 all front squats unbroken but had… Read more »
A. 3×275, 1×290, 1×310, 1×325, 1×330, 1×330
B. 2:00, 1:57, 2:13
A. 265, 275, 280, …. Not enough wieghts so did 280×2-3 for others 280 x 4 on last set
B. 1:58, 1:54, 1:49… RX 30 cal on peleton, 175fsq
155×3 165×2 175×2 185×1 190×1 195×1
2:08/2:02/1:51
Warm up: ✅
A:
365-385-405-425-455-475
B:
1:29-1:28-1:26
It’s been awhile since I’ve done back squats so
I didn’t press for a 1rm.
5 sets of 3 at 275. That was enough for today. It got heavy the last two sets.
Metcon done with 40 rower cals and 7 single arm kb squats each arm at 80 lbs.
2:58, 3:04, 3:18
A. 3×185#/2×200/1×210/1×220/1×225(x)/1×225(x)- lifetime pr is 235. Not surprised at these numbers because I haven’t been squatting very much lately.
B. 2:34/2:22/2:11 echo bike
265-5 285-4 315-3
345-2 365-1
emom 4 min 3 rds
25 cal row
15 back squat 135
2:20 2:10 2:08
A. 245×3, 255×3, 265×2, 265×2, 275×1, 285×1
Subbed 31 Cal BikErg for Assault bike
B. 2:46, 3:17, 2:57
A. Up to 385#
B. 2:00, 2:17, 2:30 Rx
Nice! I need a spotter when I get up in the mid 300s. Good lifts!
A. Back Squat – based off 190#
150#x3, 160×2, 170×2, 175×1, 180×1, 185×1, 191×1
***woohoo 1# PR!!! It’s been a long time coming…small PR but it sure does make Monday morning feel good!!
B. E4 Min for 12 Min
18 cal AB – 1:31 / 1:39 / 1:56
10 Front Squats @ 115# – 3/3/2/2 all rounds (taken from the rack)
3:38 / 3:51 / 3:53
112.5kg PR