PERFORMANCE
Warm-Up
Two sets of:
Kip Swing x 10 reps
Scapular Pull-up x 10 reps
Front Rack Kettlebell Carry x 100ft
Followed by…
One set of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1 tempo
Then…
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 1 rep @ 90%
B.
Complete as many reps as possible in 7 minutes of:
1 Front Squat (135/95 lbs)
2 Pull-Ups
3 Front Squat
4 Pull-Ups
5 Front Squat
6 Pull-Ups
…and so on, following the pattern.
А. 160кг
В. 120 повторений
9 front squats 10 pull-ups
A) up to 275
B) 105 (13 FS/14 PU)
A. 175#/175/180/180/180/180/180/180
B. 87 reps
A. 205-225×7
B. 12 PUs, 7 FS (FS 115, strict PUs)
A) 305 lbs X 8
B)
RX – front squats from the ground
14 PU + 3 FS
everything unbroken
A. Front Squats x 1 @90% (based off 158#)
135,145,150,150,150,150,150,150
***went with 95% to push myself a little more
B. AMRAP 7min
91 reps RX (finished 13 front squats)
C. 3 Sets for Quality
Plank x 60s
V-Ups x 10
Hollow Hold x 30s
Russian Twist x 20
Straight Leg sit ups x 20
A. Up to 130kg
B. 136 reps Rx (finished 16 pull ups)
A. 185, 195, 205, 215, 230, 245, 255, 260
B. 75 total reps at 145 all the way to 11 FS and timed out at 9 pull ups at end
Warm up: ✅
A:
225-245-275-295-315-335-365-365
B:
14 Pull Ups + 7 FS
A. 155, 165, 175, 180, 180, 180, 165, 155
(Didn’t like how the 180 was feeling so dropped down)
B. 14 PU + 3 FS