Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry
A. 160/185/195/225/max @210 for 10 reps
B. Complete Rx. Usually completed a round between 2 and 2:10
A. 105KG 120KG 127.5KG 135KG 145KG
5 Reps at 135kg
B. I used 24kg KB (we don’t have 32kg KB) the times are:
2.31
2.43
2.52
2.50
3.11
A: Based off 315#
205/240/255/270/285
10 Reps at 270
B: 300m Rows/55# KB
Rounds 2:45-3:00
First round I used a 75# KB.
A: Based off 300lbs
195/225/240/255/270
4x @ 255lbs
B: 300m Rows/55lb dumbbells
Rounds between 2:40-3:40
A: based off 165# – 85%: 140#x6.
B: done with 16kg kettlebells per hand. Rounds between 2:15-2:25.
A. 215X6, 255X4, 270X2, 285X2, 305X1–285X4
B. RX–All rows between :54-:58, broke up all rounds of lunges into 2 sets of 10, all total rounds between 2:34 and 2:53
Great leg day!
A. Squat 6×205, 4×235, 2×255-270, 1×285 then 5×270
B. Done with alt lunges at 35# KB each, rounds between 2:06-2:14.
Never occurred to me that Rx was 32kg/70# each, thought it was total weight. I would have been sloppy at 70# each. Anyway, if something leggy pops up tonight for 15.2, I’m taking a mulligan until Monday!
A. 175, 200, 220, 230, 242. Then 1 rep at 235#. I remember my 1RM as 273lbs (124 kg) and calculated the %ages based on this. However my 1RM should have fallen way below this. Because I couldn’t fully descend on the last two sets.. Any ideas to calculate the 1RM in the shortest amount of time?
B. Scaled to16 kg/hand, each round took about 3:00
A. 185, 205, 225, 235, 250. Then 6 reps at 235#.
B. 3:00/2:20/2:20/2:13/2:18
First round Rx, then scaled to 24kg per hand. Was having trouble controlling my descent/stability in the lunge with the Rx weight. Was worried I was going to hurt my knees.
Recovery and mobility day for me. Traveling for the next few days so I’ll be on bodyweight scaling mode for the next several days. Probably good for my back anyway…
A. ME set @290#, 9 reps
I used last week’s &s, didn’t sleep well last night
B. 24 kg/hand, each round took about 2:40