PERFORMANCE
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)
9 Toes to Bar
6 Burpees
90*2
6Rnd 15rep
A. 185×1 tempo then 5 repair
B. 6 + 7 (35 kb)
Is the tempo 3 down 2 up or 3 down 2 hold and one up?
3 down, hold 2 at the bottom, then stand up fast.
A. 235
2 X reps
B. 12 min AMRAP
12 FRsquats 20kg dumbbells ( only got one KB)
9 T2B
6 burpees
8 rnds flat
A. 205 f215 2×205
b. sub 50# dbs 5+4 burpees
triceps ext and band pull-aparts
Slow moving, but moving.
7×5 front squats 135
36 K2E
That’s all for today!
A1. 195#
A2. Still just 1 rep 🤦🏼♀️
B. 6+6- used 35# dbs instead of kbs
A
275 temp fs
275×5
B. 7 rds 40s
A)
175 x 4 reps
B)
With 2 50# DB’s
5 rounds + 3 reps
FS: UB x 2, 8/4 x 3
Used my safety squat bar this morning (best specialty bar)
A. 1RM, tempo SSB (w/ pause) @ 350
+ 3 x 350 (regular SSB squats) RPE 10
B. RX: 6 rounds + 12 (squats)
A. 100kg
1X100kg
B. 6Rds
Warmup done ✅
A. 1. 1RM tempo FS
@125kg
A. 2. 2x125kg
B. AMRAP 12 mins
12 KB FR FS 2x24kg
9 TTB
6 Burpees
7rds flat
Nice little blast where FS were the slowest bit by far!