PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 5 mins, nasal breathing only
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1 tempo
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3: 8 reps @ 65-70%
*Sets 4-5: 4 reps @ 75-80%
B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Compare results to March 23, 2022
A:
@70kg
@73kg
@73kg
@77kg
@82kg
B:
8’38”
A)215×3 245×2
B)13:26. Front squats took forever
A.
8-235 8-255 8-265 4-285 4-315
B.
75 cal row (4:45)
25 fs 175 (5×5) (4:25)
25 bbjo 24” (3:15)
Time-12:25
Front squats were = my body weight haha
Had to move slower and break it up!
Good one today!
5 Min Nasal Breathing AB WU is something I do several times a week as well as Rowing and Running. Try to get some sort of Nasal Breathing in daily besides sleeping. A. Back Squats 125×8, 130×8, 135×8, 145×4, 155×4 B. Charlie Horse – 11:19 35 Cal AB – 3:41 25 Front Squats @ 115 (taken from rack 5/5/5/5/3/2) ~4:50 25 BBJO – UB ~2:50 ***Knowing 115# is nearly 75% of my 1RM FS I took it easy on the AB hoping for bigger sets of FS. Too hot and sweaty to take from the ground and get a nice… Read more »
Great work today!
I rowed at a moderate pace with trying to keep my output over 900 for cal/hr. Similar saving my wind and legs for the front squats. After that I went unbroken on BBJO and tried to attack the last 10!
Nice work Candy!! Great job with the front squats (75% 1RM) after the squats in A…that’s awesome!
A. 8x @ 245
8x @ 260
8x @ 275
4x @ 295
4x @ 310
B. RX @ 12:12
I never got my breath back after those FS @ 175 #(10, 9, 6). Burpee box jumps were essentially box jumps with controlled falls to the floor in between reps 🥵
Great work Blake! I never thought I’d look at a workout and think “The hard work is over and I’m home free once I get to the BBJO” 😳
Haha, I think I was pacing ~6-7/min at the end there. Just glad I finished!!
Head to head today on the whole workout! Great Job!!
A. 1-3 @ 225. 4-5 @ 255
B. 10:02
Great job Mike!
A. 65-68-70-75-80% of 1RM
B. Rx 7:43, previous record was 8:18. Done better on the bike, better at front squats, slightly worst the burpees
Outstanding Andrea!
Thanks Candy!
A. 8×325/345/350 then 4×375/405
B. 50 Cal Echo Bike (total spaced the conversion) 3:05
25 Front squats from the ground each break 175# (15/10)
25 Burpee Box JOs 24″
9:41 (Burpees were half the time…)
Kicking A$$ Getty!!
Thanks Candy! Happy anytime I get to see barbells and not pull up bars.
Beast!
Thanks Jeremy! Solid job clipping through the BBJOs and moving through the front squats being at body weight.
A. Back squat
185×8, 195×8, 195×8, 225×4, 225×4
B. Did yesterday’s run/pull-up/step-over WOD
13:25
Nice work Lee!