Warm-Up | Performance
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps 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 5 reps @ 32X1 + 3 Squats, no tempo
Then…
A.
Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes
B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Compare results to August 8, 2023.
A. 275, 295, 305, 315, 305
B. 8:59 (echo)
A. All at 315
B. 8:25 new PR
285/300/313/320/325
11:05 RX *Echo Bike (Clydesdale Division)
A. #210
B. 9:05 row
A. All sets 175#
B. 11:52 on echo bike
A. 90-90-92-93-95%
B. 9:53 with row, around 2min slower than 2 years ago. No track of last year
Bs@190
7:45 Ab
A. Tried opportunity to see how it goes a 2 heavyish back squat
Reached 100kg just one set, felt incredible good. Its been a while (lately I did a lot of box back squat, heel elevated squats with high volume squatting, etc)
B. 2;30 stationary bike (8/10 RPE)
25 front squats at 55
25 burpees broad jumps (3 squares jumps)
#7;20
No ass bike, front squats felt heavy but good (10/5/10). The broad jump, I wanted to try some jumping and landing in a horizontal vector.
A.
355 across
B.
8:05 on assault bike
C.
Fitness strength piece