Warm Up:
Two sets of:
Row x 90 seconds
Slider Curtsy Lunge x 8 per side
youtube.com/watch?v=GT2YXFG0c5A
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
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 reps @ 32X1 tempo
youtube.com/watch?v=1dIVoyqQFeM
A.
Take 12-15 minutes to build to a 90-95% Back Squat
Followed by…
Every minute, on the minute, for 8 minutes:
1 Back Squat @ 65-75% of 1-RM
This must be 100% effort when it comes to speed as you stand up.
B.
For time:
750/600 Meter Row
40 Double Kettlebell Front Squats (24/16 kg KBs)
400 Meter Run
Did not see the first part of A.
But,
A EMOM @ 225
B 6:57
Hi,
Just for curiosity And cause i m from italy, why today no program have been posted?
Thanks
Not sure. Sometimes it happens. It’s free, so it’s nice that we get what we get.
Yes, yes, i know And I appreciate it…it was just to understand!
Well they didn’t update
So I did this shitty one yesterday if anyone wants to give it a go
1000m-800m-600m-400m-200m runs
50-40-30-20-10
Air squats
KBS (53)
Push ups
All with weighted vest
29:57
That sounds “fun.” Good work getting through all of that work.
A. 365 270
B. RX 5:21
265, 185 for 8
50# DB’s, wasn’t able to record my time…the squats were the sticky point for me
A.
175 then 155 for 8
B. 11:19 RX
Ran 600m instead of row
A: 335 then 8×1 @ 255
B: 8:18 RX
A. Up to 170#, then 126×8
B. 9:20 (16 kg kbs, 1200m assault bike)
Only time for squats today
Up to 325, and then 1 rep sets at 225
A: 240#
175# X 8
B: 8:41 w/ 40# DB
175
135×8
6:10 dbs
Got up to 225 for the first time I’m a while. Felt pretty solid.
9:11 with 16kg KBs