PERFORMANCE
Warm-Up.
Two sets of:
Single-Unders x 45 seconds
Deadbugs x 30 seconds
Passive Supinated Hang on Bar x 15 seconds
Followed by…
Two sets of:
“Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 8 per leg
Plate Elevated Cossack Squats x 8 per leg
Tempo Plate Squats x 3 reps @ 3311
Then…
A.
Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes
Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
10 Strict Pull-Ups
A. 135/155/185/215/215
B. 2 damn P-ups short of 5 rnds 🙈 Rx, besides DUs, brain injury still doesn’t like DUs, 80 SUs,
A. 225/255/275/295/315
B. Rx 4+4
Hi,
A. 60/65/70/75/80 kg
B. Scaled (kb 20kg) 3+47
A. 135-55-75-95-200
B. 4+19
5+55
Scaled to singles and BOR
(Hubby was using the rig so I couldn’t do pull-ups (
A. 125#/135/145/155/160
B. 3+69- 1 dang rep away from 4 rounds!
A.
135 185 205 225 235
B.
4+40
A. 67-73-80-85-85% of 1RM
B. Rx 4 rounds
A- 72.5 kg, 80 kg, 87kgx3
B- Rx
3 RDS plus 20 DU
A
155
165
175
180
185
B)
Scaled to 80 SUs (40 reps)
20 lunges with 50# DBs
10 strict PUs
3 rounds and 63 of 70 reps
Lunges: UB/10-10/10-5-5/10-10
PU: 7-3/7-3/5-3-2/3
Heavy sets at 195 and 200
3 rounds plus 4 doubles
Struggle with doubles today.
A: 205×3, 225, 236
B: 4 + 61
A. Front Squat x 3.2.1
155, 185, 195, 205, 205
B. RX’d
3 rounds + 40 + 20
Feeling a little sick this morning. Definitely could have done more if I was at 100%, but I’m glad I at least finished.