Warm-Up | Performance
Three sets of:
Run x 100 Meters
Wall Sit x 45 seconds
Prone Plank Hold x 30 seconds
Followed by…
One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
Then…
A.
Every 3:00, for 15 minutes (5 sets) of:
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – Max Reps @ 78-80%
(allow only one full breath cycle at the top of each rep)
B.
Three rounds for time of:
20 Pull-Ups
20 Front Squats (135/95 lbs)
400 Meter Run
A. 5×165 3×190 1×215 5×195 6×190
B. scaled to 95# front squats. 16:15 pullups 8/7/5 frontsquats 10/5/5 running aspirational
140/160/180/160/160*10
12:33. 4:00/4:00/4:33
Pu 20, 20, 8/5/7
FS 10/10, 20, 12/8
A. 3 reps 79%
B. 18:23 Rx
A) 180/205/235/215/205 for 7 reps
– couldn’t keep it to just one breath at the top once the cardio hit 😮💨
B) 17:07
-pull-ups UB
– FS 13/7 12/8 12/8
– runs like Bambi
Have a good weekend everyone!
A. (1-RM 140kg) 5×98 3×112 1×126 5×119 15×111
B. 13:36 RX
A. 185lbs, 215, 240, 215, 10@210
B. Rx weight, but only 2 rounds 10:25.
Pull-ups unbroken
Squats 12-8
My inner thigh was cramping really bad so I stopped after 2 rounds to avoid injury
A – 225#, 255#, 290#, 275#, 255#x10
B – 14:07 “Rx” – at 9:18 mark which was about 300m into 2nd round of hobbling, I mean running, had to stop to take conference call that lasted about 7 minutes. Otherwise I could see the time pushing 15:00
Wishing everyone a great day and weekend
Toe to toe BFS 👊🏻
Warmup done ✅
A. Based off 150kg
5×105, 3×120, 1×135, 5×120, 10×120
B. Done rx
14’22
Movements and volume was fine, hardest bit was controlling my breathing!
PU’s split 15/5
FS’s split 13/7
And u said u didn’t have strength…
🤣 it would appear that the bottom half is ok but the top half may be suffering!