Warm-Up
One set of:
Assault Bike x 3 minutes, nasal breathing only
Followed by…
One to two sets of:
“Weight 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 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 3 reps @ 70%
Set 2 – 3 rep @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 3 reps @ 85%
Sets 5-8 – 7 reps @ 70%
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups
Done on 5/8
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 3 reps @ 210
Set 2 – 3 rep @ 225
Set 3 – 3 reps @ 245
Set 4 – 3 reps @ 260
Sets 5-8 – 7 reps @ 210
B. R1 3:30 r2 4:00 r3 4:15
A: 280-300-320-340-280-280-280-280 lots of squat volume, ouch legs
B: complete RX, 4 minutes, 4:50, 4:50
Real challenge today
A. 200/215/230/245/200/200/200/200
A. Fitness
B. 4:47, 5:11, DNF (3 FS)
A. Back Squats
135×3, 145×3, 155×3, 165×3, then 4 sets of 135×7
B. E5M for 15 min (3 sets)
15 cal AB – 1:29 / 1:31 / 1:34
15 Bar Facing Burpees – UB double foot jump/land
12 Alt Pistols – all UB
9 Strict Pull Ups – singles
***4:28 / 4:20 / 4:14
Long weekend of workouts and spring cleaning…my lower back is so tight and wasn’t gonna handle front squats this morning.