Warm-Up.
Spend 10 minutes rolling out your t-spine and lats.
Two sets of:
30 seconds of Banded Palloff Hold (Left)
30 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold
30 seconds of Hollow Body/Superman Swings
30 seconds of Scap Pull-Ups
Rest 60 seconds
Then…
A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 4-6 reps @ 85%
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Burpees
A.
145, 155, 165, 175, 185, 200
5 x 185
B. 6 + 9 – KB for two rounds then switched to DB because the stability needed was hurting.
A. Back Squat E2MOM
6×215
5×230
4×245
3×265
2×280
1×300
5×280
B. 5+21
Squats were up to 275 tonight. My form felt much better. Focusing on technique over weight has been good for me. I developed some bad habits on higher %.
I didn’t have time for the drop sets.
Metcon: 5+13 rx
A. 6×145#/5×155/4×165/3×175/2×185/1×200/4×185
B. 5+22
A. Back Squats as Rx
235×6, 255×5, 275×4, 295×3, 315×2, 335×1, 315×4
B. AMRAP 12 of:
12 – 1.5p KB Front Rack Squats | 9 – 2p American KB Swings | 6 – Burpees
5 rounds + 3
… not easy.
Deadlift Test/ Metcon (home/ Sean) WU A. Deadlift Test (5RM) E2M for 8 min 1. 385 2. 405 3. 425 4. 475 P1RM= 555 B. 4 min to Complete 20 WB 20 Situps 20 Deadlifts 135/95 Rest duration left Deadlifts increase every 4 min rd 225/135 275/175 320/225 385/265 Stop Workout if yiu fail to complete work in 4 min Results: :50/1:40/2:45/3:25/3:50 (135/225/275/320/385) Sean: 2:00/2:00/2:45/3:25/scratch (95/135/175/225/265) This workout was fun in a bad way. Bar felt like a ton at 320. Split was 5/5/5/5 on last rd. Just glad my hand grip the weight. “The Lord is my shepard, I… Read more »
Run 3.5 km
5 rds 10 pull up, 15 push up, 20 lunges
In pm:
3 rds bulgarian split squats 10 @40 kg, 10 ghd raise 20 kg
B: 6 rds