PERFORMANCE
Warm-Up.
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Weight Plate Overhead Reverse Lunge x 10 reps, alternating
Broad Jump x 3 reps
Then…
A.
For time:
800 Meter Run
20 Ground to Overhead (135/95 lbs)
20 Front-Racked Alternating Lunges (135/95 lbs)
800 Meter Run
20 Front-Racked Alternating Lunges (135/95 lbs)
20 Ground to Overhead (135/95 lbs)
800 Meter Run
26:29 @ #95
That was wild!
27:16 Rx
Challenging. For sure!
24:13 RX
20 GTOH – 4 x 5, 2 x 5, singles, 5
Lunges 10/10, 12/8
First two runs were under 4 min and last one my knee was yelling something fierce so I had to slow down.
21-15-9 from yesterday as a warm up
25:15 with 1000m row
And every rep I think I said “I don’t wanna do this today” but it got done.
5 min ice bath after.
I was saying something similar! 😂
B. 27:44 Rx
Yesterdays
A. Front Squats @ 32×1 (based off 158#)
110×3, 120×2, 125×2, 135×1, 140×1
B. Rounds 21, 15, 9 for time of
Assault Bike Cals (1;35 / 1:18 / 52s)
Back Squats @ 95# – UB
RX – 7:51 (39s PR from July 2020)
21:19
Legs got weary
Way to work through it! The Rx volume would have been killer for me.
I edited this down for time for me today. 1000m row, no lunges, and 44 lb kb g2oh.
19.47
A. squats from yesterday up to 325
B. 17:06 with 2k ECHO bike