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.
Every 3 minutes, for 18 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 80-85%
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
40 Calories of Rowing
30 Back Squats (135/95 lbs)
A
135
145
155
165
175
165
A. 3×130#/2×140/2×150/1×160/1×170/1@ tempo and 2 fs-170
B. Turned this into 3RFT because I couldn’t make it in the 5 mins… 16:38.
Tempo fs
3-205
2-225
2-235
1-245
1-255
1-265+ 2 fs
Didn’t wanna scoot out of here in a wheelchair today haha
Hit some curls and tricep work
A – 185#, 200, 210, 225, 240, 240
32×1 became more like 3252 at the end… even for the no tempo reps… and not by choice
No part B for me, ran out of bananas… don’t want cramps on a Fri nite
Always bananas
Tempo fronts
185
195
215
225
255
255
Workout times (20 squats, I wanted to walk and poop tomorrow)
3:40
3:31
3:20 (row was 1:31 last round, one cal a pull)
Bye legs
And calf raises because I’m sick of those little guys 3×15 with 135 on the back
HAHAHAHA fantastic
Yesterdays A. Press in Split Jerk x 5 – 65# / 70 B. Split Jerk x 2 85#, 95, 105, 110, 115, 120, attempted 125 but failed twice ***a little below the %..I thought my legs would be the issue today after Helton yesterday..but nope it’s the upper body… C. AMRAP 12 min – RX – 3 Rounds + 10 AB + 15 pull ups 10 cal AB – 1:01/1:02/1:02/1:10 15 pull ups – kipping 10/5 all rounds 15 push press – 10/5 all rounds ***if I’m being honest there were quite a few push press(jerks)…not quite a full push… Read more »
Way to push for it still – now that u mention it, I’m pretty sure my push presses in metcons would be considered push jerks
A. Tempo FS @ 32X1
3×205
2×215
2×230
1×245
1×260
1+2×275 (missed the second FS)*
*Just realized I should not have gone up in weight here. Maybe that was why it was so hard?
B. 4:05, 4:15, 4:22
I missed the second one and didn’t go up in weight haha it was hard either way
Way to jump 15# on the last one for tempo AND get one more
HI. I came back 🙂 First training after a long break.
A: 65, 70, 75, 80, 85, 80 kgs
B: 3:48, 4:00, 3:50 @ 30 kgs
Welcome back!