PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Kettlebell Passive Squat Hold x 30 seconds
Followed by…
Two sets of:
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Goblet Squat x 10 reps
Side Plank Hip Bounce x 15 reps per side
Then…
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat
*Sets 1-3: 2 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%
*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.
Three rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Hang Squat Cleans (155/105 lbs)
Time Cap = 16 Minutes
A. Sets 1-3 @ #285 Set 4 #265×5
B.2 rounds +100meters scaled to regular pull ups
2+ 400 (jumping chest to bar )
A. 205-205-210 190×6
B. scaled to 20 cal echo bike and 05# hanging squat clean 15:58
wow. Finished the 20 cal in 1:20 ish my 400m runs are 1:50 but don’t spike me as much. stimulus achieved!
A. Up to 315×2. 275×6
B. Scaled/modified to:
3 RFT:
Run 400m
20 Pull-ups
10 HPC 155#
10 Front Squats 155#
Totally bonked round 2 on HPC. Hit time cap but finished anyway. Maybe 18:00 or so.
A. Back Squat E3MOM
2×275, 2×295, 2×305, 5×290
B. 6 HPC short of 3 rounds
Sub’d 30 cal Echo Bike for run
Bs 175lbs 185 190 170×6
13:37
435
905
1337
Even splits
Warm up: ✅
A:
455×2
455×2
455×2
405×12
B:
9:35 Rx
Wow! Good work.
A. 2×195#/2×205/2×210/5×190
B. Time capped at 2 rounds + 3 cleans
Lots of snow outside so subbed 20 cal echo bike for run. Also did regular pull-ups because 60 c2b would’ve taken me a lifetime.
315 2/3 missed the second. 275 x6
A. Just drilled squat cleans
B. 1st round RX
2nd round 500m row (knees hurt)
10 regular pull-ups
10 HSC 105#
3rd round 500m row
10 pull-ups
1 HSC 105# time capped
A. 215*6, 235*6, 255*4, I literally only have 280 lbs.
265*3
280*1×3
255×7
B. 400 meter run , 7 strict 13 kipping, 165lb
13:46
A. Back Squat – based off 190#
170×2, 175×2, 180×2, 165×5
B. Fitness Version
3 Rounds for time – 11:21
400m Run – TM 2:05 / 2:00 / 1:57
20 SA (right) KB swings @ 16kg – all UB
10 SA (right) ring rows – broke 2 or 3 times each round
***Back squats felt great once again…but those ring rows were really tough today..even after a rest day yesterday.
😬