Warm-Up | Performance
One set of:
Assault Bike x 3 minutes, nasal breathing only
Followed by…
One to 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 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
Then…
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%
Then rest two minutes before starting…
Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%
Focus on SPEED of the concentric!
B.
For time:
40 Wall Ball Shots (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs
Time cap = 12 minutes
A. rx up to 225#x1 emom x2 195#
B. rx 9:53
A. I’ve been having an issue with my left leg, so I went light: 4×125/3×145/2×155/1×160/1×165
Then all emom sets at 145
B. 11:59 😂
A. Ok
B. 9:00 Rx
4@245
3@260
2@275
1@285
1@285
Replace WB with BB thruster (45)
8:02
Worked up to 285 on back squat, then did 4×2 with 250.
9:17rx
Just starting back up…but solid workout!
A. E2MOM:
4@45
3@55
2@65
1@65
1@65
Need to work on heel flexibility
B. 10lb med ball thruster (in garage)
Box step ups, don’t feel comfortable
jumping yet. @12cap
A.box squats (due to ankle stuff)
E2MOM X6
5 at 80
4 at 90
3 at 100
1 at 105
1 at 110
1 at 115
Felt pretty good.
B. Heel elevated wb
Burpee box step ups (ankle thing)
# 10;32
A. 285 305 325 335 355. Emom 305×2 4 min. Missed second rep on last set
B. 9:25
A- 105 kg
A1: 85 kg
B: cap 12. Round of 8/15 BBJO