Warm-Up | Performance
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.
Take 20 minutes to build to today’s 1-RM Front Squat
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
A. 225# 5# heavier haven’t lifted this heavy since Jan 2021 lifetime PR is 232.5, failed at 230#
b. 165# 9:38 last time was 155 and 11:38,
correction found a time of 10:18 at 155# so
180lbs
9:59@145
I thought this was going to take longer (13-14) Was mentally prepared for a grinder.
A. #275
B. 8:59 (#205)
A. No new Pr
B. 9:56 Rx
A. Worked up to 175#
B. 9:34 w/125#
A: 155
B: scaled- 10:51. First round @ 125 last 2 @ 115
Hey all I’m new here
110kg, 9.12 Rx
A. 137 kg
B. 8:50 rx
A. Up to 140kg
B. 8:35 with 95kg