PERFORMANCE
Warm-Up.
DROM Series x 4-6 reps per drill
Followed by …
Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side
Followed by…
Three rounds of:
30 Double-Unders or 30 Seconds of Double-Under attempts
5 Donkey Kicks
10 Cossack Squats
Then…
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat
*Sets 1-3: 3 reps @ 88-92% of 1-RM
*Set 4: Max Reps @ 82%
*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.
Ten rounds for time:
5 Burpees
10 Wall Ball Shots (20/14 lbs)
B. 9:40 @ 10kg mb
(M40)
A. 185, 195, 205 180 x 6
B. 9:35 RX
100 KB snatch UB
Went to the climbing gym did A.
3×3 at 197.5# 8 reps at 185#
8:09 wod
170 175 180
165×8
405×3/415×3/425×3/365×8 (well under the %s they want, but just getting back into squatting)
Core work Invictus Gymnastics
Ran out of time
A. 315-325-335, 6 @ 295
B. 8:27 with 18# to 12’ (20# being used)
A. Sets 1-3 #275
Set 4 #255 x 4
B. Completed through burpees of round 4 in 4’21” but back went from tender and fatigued to pain so I called it. Deadlifts from the other day with a row at lunch today just getting me😕
B. 10:28, 16lb wb
A. Didn’t go for these percentages today since I haven’t squatted in while.
3×175#/3×185/3×195/10×165
B. 10:25
Emom 2 min squat
10-135
10-185
10-205
10-225
5-275
10 rds
5 burpees
10 wall shot 20 lbs 10’
8:42
Warm up: ✅
A: set 1- 415, set 2- 425, set 3- 435
10 reps @405
B:
7:26 Rx
A.
Up to 300×3. 20+ year PR. 🥳
255×6, tank was getting low and didn’t want to overdo it.
B. 11:57 with about a minute interruption included because some guy was whining that I’m working out outside his office window. He’s not bringing me down today. 🤣🤣🤣
Thanks for the programming and the online athletes for the push. Feels great to hit lifetime PR’s at almost 46 years old.
Way to go on the PR! Omg, that is so funny about the guy complaining that you’re working out outside his window 😂
Thanks! Yeah, some people need more important things to do…
A)3 sets at 285
8 reps at 255
B)10:09
A. Warm up
215/255* 3
Rd 1. 275, Rd 280, Rd. 280
Rd 4. 260×5
B. 8:37 only 8ft wall ball shots so added 2 to each round
97.5kg x 3
90kg x 6
8kg ball 12.32