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July 2, 2012 – Performance

Workout of the Day
A.
Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

(Compare results to 3/30/12)

B.
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

By on July 1, 2012   /   Performance, Workout Of The Day   /   5 Comments
5 Comments
  1. sean
    10:00 am on July 2, 2012

    A) 225, 275, 315, 365. 1 rm is 385, jumped to 395 to try and get the pr but just coulnd’t get it. Will try for 390 next time

    B) 3084 team

    Reply
  2. Dan
    11:01 am on July 2, 2012

    A. 150×5, 225×3, 255×1, 285 (F), 285 (F)
    I just couldn’t hit the 285 mark today…very close but just not enough. 285 was my previous 1RM.
    B. 3,194 m with Amber

    Reply
  3. craigb
    5:22 pm on July 2, 2012

    A. Did low bar squats. Followed progression.
    435×1

    B. With partner subbed 50 sdhp
    10 Rds plus 14

    Reply
  4. Ryan Fonner
    9:01 pm on July 2, 2012

    A) Back squat
    205×5
    230×3
    265×2
    290×1
    305x1old pr
    310x1pr

    B) rowed 3-500m intervals 60 seconds rest
    1:45 1:43 1:43

    Reply
  5. Carl davis
    8:28 am on July 3, 2012

    A. 155×5, 225×3, 255×1, 275×1, 295×1(pr), 305 fail
    B. 2920 meters with Chris

    Reply
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