Warm-Up | Performance
Two sets of:
Row x 250m
Banded Pallof Hold x 30 seconds per side
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 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 3-4 reps @ 90%
*Set 5 – Max Reps @ 80%
(allow only one full breath cycle at the top of each rep)
B.
Three rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
400 Meter Run
bonus emomx10 high hang snatch95-105-115-120-120-125-125-125-125-125
A. back squat 8×155 6×180 4×205 4×215 5×195
B. 3 rft row 500m 20 walking lunges run 400m scaled to 15kg kbs 16:50
130/150/170/180*3/160*10
15:05
A) 170 x 8/195×6/220×4/235×4/205(80%)x7
– did a better job of controlling breathing from the very start with that last set. Knew what to expect.
B) 17:39 RX
– Runs are feeling better bit by bit. Hill is still rude.
Hill today is double Rx+ points
That is (unfortunately) my route option in the neighborhood. If I can get running workouts within 1-2 mins of what you all post I feel like I’m doing pretty good. 😁
That’s aggressive, mad props – Goggins would be proud!
Haha!
A – 210#x8, 240#x6, 270#x4, 290#x4, 255#x13
PSA: muscle head screaming round 5 helps
B – no rower, so KB sumo deadlift high pulls x 40 @ 50#
13:22
last 200m of each hobble, i mean run, were always better than 1st 200
A. 4 reps @80%
B. 18:16 Rx
A. 165×8 warmup…215 x8, 235×6, 265x 4, 280x 3, 245x 5
B16:45 .. no rower did bike for 40+ cal burn af rpm of 81.avg and watts at 257 avg
Warmup done ✅
A. BS every 3 mins
100kg x8, 115×6, 130×4, 135×4, 120×12
B. Done RX
18’22
Didn’t give this one enough credit, it was harder than I thought. That run after the lunges!!!
Thanks for setting the bar today. 80%x4 didn’t feel fantastic but your numbers inspired me to push. And, yea, the running (if we can call it that) was quite awful
the 85%x4, i mean
Yea the run was no joke!! 👊🏻