PERFORMANCE
Warm-Up.
One set of:
Assault Bike x 1 mile, nasal breathing only
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 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
B.
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)
RX, (time remaining) – 1:13, :57, :58, :54, 1:15
A. 85% & 75%
B. Rx 1:33-1:37-1:37-1:47-2:09
RX
A: 3×3@305
3×6@265
B: longest round @2:10
A. 265, 245
I tried 280 to start with but I didn’t have it today. So I dropped to 265 for the 3 rep sets and then 245 for the 6 rep sets.
B. I completed all reps of the 5 sets but not in the 3 minute set 15 minute total allotment
A. 3×197.5 2×6 175 off of 225 so about 88% and 78%
B. Scaled to 9 bbjo 24″ and 15 WB 20#
1:21-1:22-1:23-1:26-1:31 goal was about 50% work rest and a consistent work time. Objectives met. WBs unbroken, transitions slowly crept up.
Day 3 on, sore but good movement
A. Squats a weak area.
245,245,255 x3
225, 225×6
B. Rx’d and terrified. Burpees suck.
1:45, 2:30, 2:46, DNF (12+16), DNF(12+6) rested about 30 s between 4 and 5 with the clock running.
Squats at 295 & 265
METCON
12 Box Jumps@24
10 Thrusters @ 45
Finished every round. Barely.
A.
3-285 3-315 3-315 3-315 6-255 6-255
B.
1:35
1:32
1:34
1:35
1:32
A. Back squats
2×3 @ 335 & 1×3 @ 340
2×6 @ 300
B. Metcon, RX … Finished in 16:40
Had to rest ~2 mins after sets 3 & 4🥵
215/205
Scaled to 9/15
1:12//1:20//1:38//2:12//2:00
A. 295
265
B. Splits: 1:27, 1:31, 1:28, 1:40, 1:55
Nice metcon! You flew through that!
A. 1-3 @ 205, 4-5 @ 175
B. Completed each round in 2:15 (scaled to 9 BBJOs, 15 WBs)
A. Back Squat
3 sets of 3 reps @ 250
2 sets of 6 reps @ 225
B. RX’d
2:10, 2:32, 2:48, DNF (12 + 17), DNF (12 + 16)
Could not complete rounds 4 and 5 in under 3 mins. Once you slow down a little and lose the rest period it gets really hard to make it through the following round.
a) complete based on 300#
b) scaled to burpees w 6” target.
Complete