PERFORMANCE
Warm-Up.
Two sets of:
Row x 90 seconds
Slider Curtsy Lunge x 8 per side
Followed by…
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 reps @ 32X1 tempo
Then…
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat
*Set 1 – 2 reps @ 85-90%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 2 reps @ 85-90%
*Set 4 – Max Reps @ 80%
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
For time:
1000 Meter Row
50 Alternating Pistols
25 Burpee Box Jump-Overs (24″/20″)
A. 265 sets 1-3
255 x4
B. 10’44”
Subbed air squats for pistols
BS 155-175lbs, 160×14
9:45
Did Wednesday’s Diane
5:29 PR for me.
Then the Back squat.
185, 195, 205
Max reps at 180 – 6
Been sick all week managed a 5k in zone 2 yesterday as the first workout of the week.
A. 3×2 190# 4 reps at 180 kept it mellow
B. scaled to cossack squats 8:50
90kg
10:42 rx
9:17 – swapped out pistols for DB Goblet Rev Lunge