PERFORMANCE
Warm-Up.
Two sets of:
“Weight-Plate Squat Warm-Up”
Ankle T-spine rotations x 3 breaths per side
Tall T-spine rotations x 3 breaths per side
Heels-Elevated Flex and Extend x 6
Front Foot Elevated Split Squat x 6 reps per side
Plate Elevated Cossack Squat x 6 reps per side
Tempo Plate Front Squat x 2 reps @ 5551 tempo
Then …
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar
A) Set 1 – 335
Set 2 – 355
Set 3 – 375
Set 4 – 405
Set 5 – 415
Set 6 – 425
Set 7 – 435
Set 8 – 445 (exertion – 8)
*Working off 450 max for 3 months, reintroducing squatting again
B)
12 minute AMRAP
30 cal row
20 push ups
10 TTB
3 rounds + 38 of 60 reps
A)
170
180
190
200
210
220
1RM = 240
A. up to 100% of 1rm
B. 4 rounds
A: 195-210-225-235-245,250,255
B: 4 -2 TTB
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 100kg
*Set 2 – 5 reps @ 115kg
*Set 3 – 3 reps @ 120kg
*Set 4 – 2 reps @ 125kg
*Set 5 – 2 reps @ 130kg
*Sets 6-8 – 1 rep @ 140kg
B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar
Didn’t have a assault bike so did 30cals of bike erg instead.
3 rounds + 24cals
Oh boy. Been too long. Got really out of shape.
Back squats –
205-235- 255- 265- 275- 285 for the rest.
12 min (+ 4 seconds)
20 echo cal
20 air squats
10 GHD sit ups
5 rounds
A. Based off 225 – which I haven’t hit in years.
160, 170, 180, 190, 205, 205, 210, 215 (this is 95%)
B. 4 rounds at the buzzer. The pistols were harder than normal with all the squatting and biking. Took a quick break after the bike and then the pistols went better.
back from a week of skiing and bouldering
Backsquat 5×175 5×190 3×205 2×215 2×225 1×235 1x240f (off of 247.5) I think I’ll train off of 235 for a while
B. Scaled pistols to 24″ box step downs 3+ 8 cals
A. Back Squats – based off 190# 140×5, 150×5, 160×3, 170×2, 173×2, 175×1, 178×1, 180(f), 178(f), 155×1, 165×1, 175(f)…DONE ***178 went up decent and I was sure I had 180..but as soon as I pulled 180 off the rack I thought..”wow this is heavy”..that’s all it took 😭 B. AMRAP 12 Min – 3 Rounds + 15 cal + 3 pistols 15 Cal AB – 1:20/1:29/1:26/1:33 20 Alt Pistols – 10,10 first round then UB 10 T2B – all UB and kipping C. 2 sets for quality 5 Weighted Stationary Dips 10 Box HSPU 5 Ring Dips 20 Band Pull… Read more »
A. 335lbs
B.
20Cals
20 “pistols” to a 20” box
10 Hanging Knee Raises
3 rounds + 14 “pistols”
Looking back, should have added to more HKR to counteract the scaled movement
A.
205×5, 215×5, 235×5, 255×2, 265×2, 275×1, 280×1, 280×1
B.
RX’d (Echo bike)
2 rounds + 20 cal + 18 pistols
A. Only have 235lbs in total weight, so worked up to that and did sets of 3.
B. AMRAP 12 min
20 cal row
20 pistols
10 TTB
3 rounds + 17 pistols
A.
5@100kg
5@107.5kg
3@115kg
2@120kg
2@130kg
3×1@140kg
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Calories of Bike erg
20 Alternating Pistols
10 Toes to Bar
3 rounds+24 cal Bike
Didn’t have assault bike, so did 30 cals Bike erg instead
Warmup done ✅
A. BS every 2 mins
Worked up to 155kg. Above prescribed %’s but felt good so went for it, PB by 5kg
B. AMRAP 12 mins
20 cal AB = 29 cal row
20 alt pistols
10 TTB
4rds + 17 cals
Felt good, movements had enough variety in keep moving throughout
Congrats on the PB Al! Then to turn around and kill the AMRAP too!! 💪🥇
Thanks Candy 👊 at least one part of me has got stronger over the last 4 months 🏋🏼♀️
How’s the arm, partner? Been gone for a while.
Hi Mugu, yea coming along well thanks, about 10% weaker than the left one I’d say. Lost a bit of strength in my upper body but hopefully it’ll come back. Hope that all is well with you?
So far so good, man. Be safe over across the pond
👊