PERFORMANCE
Warm-Up.
One set of:
Jog with nasal breathing only x 800 meters
Followed by…
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 3 per side
Plate Elevated Cossack Squats x 3 per side
Tempo Plate Squats x 3 reps @ 32X1 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.)
315
9:41 RX
A)
210
B)
From rack (sleeping baby!)
Rx at 165# 78.5% of 1 RM
11:07
Broke into sets of 4-2-2
A. 210 22# under PR
B 155# a hair below 75% 11:32 FS 3-3-2 from the ground
back tomorrow
A) 110 kg
B) sub: 400 m row, 80 kg fa -> 11:50
A. Up to 300
B. 8:30 @ 205
Fast and strong!
A. Up to 185. 195 is my 1 RM.
back was rounding and form went to crap, so I stopped there.
B. RX. – 11:22
So hard. 5/3 on the FS. @ 145
Front squats up to 285 failed at 305 which was really disappointing. It felt better today though.
B. It was storming so I moved the metcon to my basement.
Three rounds
500m row
20 goblet squats at 80 lb
10:26
C. Travis’s core workout 7
Before all this fun was a waterpark day!
A. Apparently 225 was heavy enough today.
B. @185: 11:07
Warm up
305 for a tie of a one rep (did the front squat EMOM on Saturday, so I was pleasantly surprised, got it on video too!)
Not from the floor, but 205
9:09
275 rm
10:06 w/185# off the ground
Worked up to 300
3rds
Run 400
8 fs 205
10:10
A) Skipped, limited time
B) 11:47 @ 205lbs
A. 235lb (new PR)
B. 9:08 @ 176lb FS
A. I was feeling very weak today, so I have been able to match only my actual 1RM.
B. Rx 11:54 112.5kg@75% of my 1RM.
A. Front Squat – Raw (no knee sleeves, wrist wraps, shoes or socks) 85#x3, 95×3, 105×2, 115×2, 125×1, 135×1, 140×1, 145×1 ***haven’t done squats this way in a long time..felt a little wonky at first..but BFS would be proud! B. 3 Rounds for time – scaled to 115# 400m Run – outside 2:10-2:15 8 Front Squats taken from the ground – 5/3 all rounds 11:10 C. 2 Rounds for Quality 45s work / 15s rest Drive the Bus @ 10# plate Plate OH sit ups @ 10# Russian Plate twist @ 10# Plank knee to elbow Leg lift with single… Read more »
(Page error this AM, but saw it was a squat plate, so assumed squatting and then made up an EMOM)
A. 5×5 E3MOM Back squat, working up to heaviest of the day
335/375/405/415/425
B EMOM 12
10 Wall Balls (25#)
25 Double Unders
Big weight! Keep it up!
E2MOM x 8 – triple back squat
Worked up to 300
Will complete conditioning piece later