Warm-Up | Performance
Two sets of:
Run x 200 Meters
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
Then…
A.
Every 3 minutes, for 18 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
40 Calories of Rowing
30 Back Squats (135/95 lbs)
Please adjust the number of reps of the back squats if you’re not confident in your ability to recover from 90 back squats. The intensity of the stimulus is more important than the total volume, so please make adjustments based on your current training and abilities.
A ✅ 50 kg, 60 kg, 65kg, 70kg, 80 kg
B 4:02, 4:09 4:18 RX
Turned into a dumpster fire of a week for me. Was tapering for a 10k race on Saturday. Then friday developed a cough. Saturday sick and it was raining with 20 mph winds. I bailed. did 5k row with nasal breathing in 21:20. Did a mashup: Scaled chipper from earlier this week 80 du 40 kbs 32kg 20 ring dips 10 strict pullups run 800m back through, in 2 min had only done 30 du on the first round so did 20 cals on the echo bike and then kepped going. kipping ring dips. did 80 du on the back… Read more »
A. 3×200,2×215.2×230,1×245,1×260,1+2@260
All at 32×1 tempo
B. 4:05,4:15,4:25*
*Not quite E5MOM. Traded off with Anika.
A. 3×130#/2×140/2×150/1×160/1×170/tempo fs+2 fs @160
B. Never finished in the 5mins. Number of squats each round when time expired: 15/20/25
Dealing with some knee swelling so did not hit percentages
225/255/275/315/335/315
3:40/3:45/3:50 RX with 150’ walk across gym.
I did some tempo squats and lunges with a 50 lb dumbbell. Today I got a 10k zone 2 training row.
46:08
577 cals
A) 140/150/160/170/180/180
– Love tempo work.
B)4:28/4:45/4:49 RX
– Omg. This was the hardest workout I’ve done in a while. First rd caused doubts and I had to make a decision to get the next two within the 5 mins. I’m a decent rower, but those 40 cals put up a fight. Really good stuff.
Not my day.
A. Failed set 5: 85%, but was able to perform set 6 with 80%
B. Not sure to be able to perform 30 back squat, so I set a timer of 3’45” work and 1’15” rest. Weight and cals row as prescribed. Doing so I did 21-19-25 reps
115-150
4:40/4:30/4:18
A. 85, 95, 105, 110, 110
B. 28 b. Sq., 22, 20 85#
A. #65, 75, 85, 95, 95, 105
B. 25 Cal and 20 BS rx weight
Rested about 1:10, last round 25BS
Warmup done ✅
A. Tempo FS every 3 mins
3x 87kg, 2×94, 2×101,, 1×108, 1×115, 3×115
B. Done RX every 5 mins
3’33
3’27
3’33
Total- 10’33
Not too bad as bit of rest in between sets, hardest bit was just controlling breathing during squats.
Have a good weekend team 👊🏻