Warm-Up | Performance
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 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 5 reps @ 32X1 + 3 Squats, no tempo
Then…
A.
Every 2:30, for 20 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
For time:
60 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
40 Toes to Bar
A. 145-155-165-170-172.5-175-175-175# 77%
B. 8:26 rx
A. 85#/95/105/115/125/135/145/145
B. 11:08
A. Up to 80%
B. 7:48 Rx
110-150lbs
7:39
Did a 1 sec pause on the back squat. Started at 115 and added 10 lbs every set working to 185.
10:15 – T2B were rough