PERFORMANCE
Warm-Up.
Every Minute on the Minute for 6 Minutes (3 sets) of:
Station 1 – Wall Sit
Station 2 – Hollow Hold or Prone Plank Hold
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations (with and without ankle grab) x 3 reps per side
Heels-elevated Flex and Extend x 6 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 minute, on the minute, for 12 minutes:
Front Squat x 1 rep @ 90% of 1-RM
Focus on SPEED on the ascent. We want these to feel powerful!
B.
For time:
42 Wall Ball Shots (20/14 lbs)
21 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar
A: 275# all sets
B: 6:38
A. Ok
B. Rx 5:20
A. Front Squat @230
B. RX’d 7:32
A. 135,185,225,255,255,266,265,265,275,275,275,275
B. 5:46 Rx
Tuesday’s
A. 75, 85, 90, 95, 95, 95, 100, 105
B. 9:45
A) 285
B) 6:56
185×2 225×10
Rx. 5:27
A. 185-195-200-200-205×8
recently haven’t been able to make percentages so started low. lifetime pr is 232.5 and I’ve had trouble hitting percentages off of 225 this cycle so that weight felt good to me!
B. Rx 7:25
A. Hadn’t lifted in a couple weeks. Did sets of 10 at 70% to loosen up
B. 8;47
A. 8 sets done at 255. That’s not 90%, but it felt plenty heavy today. I didn’t pull anything, but I wasn’t feeling right so I stopped there.
B. Rx: 8:12
C. 100 burpees not for time.
A. Sets 1-4 @ 180#, then sets 5-12 @ 175#.
B. 8:57
A. Front Squat x 1 @ 90% (based off 158#) 105, 115, 125, 135, 140, 142, 142, 142, 142, 142, 142, 142 ***Started light to get a feel for the ascent speed and replicate as the weight went up. Super surprised these felt really good at 90%. B. For Time – Scaled 6:04 42 WB – 14# / 8.5′ – 27/15 21 GHD Sit Ups – UB 30 WB – 20/10 15 GHD Sit Ups – UB 18 WB – UB 9 GHD Sit Ups – UB ***trying to keep the scab on my thumb from a blister and I’m… Read more »
A. 305#s
B. 9:49 RX (TTB need some work)
A. Front Squat x 1 EMOM for 12′
@ 275
B. 7:17
Emom 1 min 10 sets failed on 11
4-265
6-265
Fail
20lb ball 10”
Wall shots unbroken
12/9
10/5
9
5:47
A. (hadn’t gone above 80% in a while on this lift, so worked up to 90% to focus on form and explosiveness)
335/340/345/350/355/360/365 (7-10), 370 (11 & 12)
B. 7:05 Rx (UB Wall Balls, 7/7/7…8/3/1/1/1/1…5/1/1/1/1)
A) 90 kg
B) 9:31 t2b weak point today 🙁