PERFORMANCE
Two sets of:
Front-foot Elevated Split Squat x 6 per side (take your time in the bottom of this position to open hips for squatting)
Supinated-grip Passive Bar Hang x 30-60 seconds
Followed by…
Two sets of:
Alternating Jumping Lunges x 20 (10 per side)
Empty Barbell Bent-over Row x 12-20 reps
Then…
A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 6 reps @ 80-85%
*Set 7 – 8-10 reps @ 70-75%
B.
Complete as many rounds and reps as possible in 8 minutes of:
1 Thruster (115/75 lbs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
4 Thrusters
8 Pull-Ups
…and so on, following the pattern for 8 minutes.
78 reps w/ strict pull-ups
A.
Set 1 – 5 reps @ 155
*Set 2 – 5 reps @ 185
*Set 3 – 3 reps @ 215
*Set 4 – 2 reps @ 245
*Set 5 – 2 reps @ 260
*Set 6 – 6 reps @ 235
*Set 7 – 9 reps @ 220
B.
94 reps RX’d
A. 5×130#/5×155/3×175/2×200/2×210/6×185/8×165
B. 80 reps
A. Up to 240# then 6×210# & 10×185
B. 75 reps (kipping pull up)
Limited equipment workout and a good stretch on the beach 🏝
A. Done rx 125kg
B. Done rx 70reps
A. Back Squats – based off 190# 105×5, 125×5, 145×3, 165×2, 171×2, 156×6, 141×10 ***These felt really good today! Surprised me because my quads are still upset about Roxy! And I’m very quad dominant in my squats..which I’m working to change that and so just maybe I actually let my glutes and hams do some work today?? B. AMRAP 8 min 1 Thruster @ 75# 2 Strict Pull Ups 2 Thrusters 4 Strict pull Ups and so on ***70 total reps (7 thrusters in the round of 7/14) C. Since it’s 75* Sunny in NY today..why not do a little… Read more »
A. Worked up to 2x @ 340#
Then…
6x @ 315#
10x @ 275#
B. 115# thrusters + pullups (1+2, 2+4, etc)
100 reps
Squats felt so-so. Muscles need to get re-acclimated to heavier weight… it’s been too long. Got midway through set 8 on the metcon (8 thrusters + 8 pullups)
A.
Started at 120lb went until 200lb
6 reps at 170 lb
10 reps at 150lb
B.
2 rounds 1 rep
(strict pull ups)
A. Up to 235lb x2, then 205lb x 6, 195lb x 9
B. AMRAP (8min), as prescribed
67 reps
Uhm, why!?!? Yuck 🤢
Haha- I was literally thinking the exact opposite 😂 “Man, this one looks fun!”
(… I’m just glad there are no burpees, really)
😂 I guess there’s something for everyone in CF. 😁
Yup it’s even more nasty doing it than looking at it on paper!!