PERFORMANCE
Warm-Up.
Two sets of:
Row x 250m
Banded Pallof Hold x 30 seconds per side
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 3 minutes, for 12 minutes (4 sets) of:
Back Squat
*Sets 1-3: 3 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.
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04
A. 3×3 205 (91%) 190×5 off of 225
B. Rx 4:03/4:10/4:05
A. Set 1-3 @ #285
Set 4 @265x 5
B.12’00” rx
3.52″, 3’52”, 4’16”
Military press, since BS yesterday.
Phew! Rough wod. Had to scale when I realized I wouldn’t make it in under 5 mins.
40cal row, 20 wb 14lb
4.35, 4.37, 4.47
A. 100; 104; 110; 100 (5) Kg.
B. 3:02; 3:04; 3:04 (all unbroken)
Haven’t been logging on but have been doing workouts.
A. Did Squat 3×10
185, 205, 225
B. 4:20, 4:30, 3:55.
175/180/180 ×3
160×7
4:08/4:00/3:40
A) Did leg extensions and hamstring curl (my right knee is hurt from rm clean)
B) 9’30”
2:56, 3:02, 3:01. Good little burner!!
First time posting, been following along for a couple months. This is an amazing resource and tons of motivation in the comments!
A. 265, 265, 265, and 245 x 8
B. E5 min for 15min – Subbed Bikerg for rower and 15 90lb deadball over shoulder for wall balls due to space.
3:29 / 3:33 / 3:57
Did Back Squats on Monday
1 – 175 x 3
2 – 185 x 3
3 – 195 x 3
4 – 205 x 2
5 – 210 x 1
6 – 185 x 5
B. 200 KB snatch UB. Part of Get with the Programming Trophy Case Challenge
Took about 9 min.
A. Back Squat – based off 190#
165, 170, 175, and 160×7
B. E5 min for 15 min
40 Cal Row – 2:43 / 2:57 / 3:06
30 Wall Ball Shots @ 14# (inside to 8-8.5′ target) 15/10/5
4:15 / 4:23 / 4:34 = 13:12