PERFORMANCE
Warm-Up.
Two sets of:
“Weight-Plate Squat Warm-Up”
Ankle T-spine rotations x 3 breaths per side
Tall T-spine rotations x 3 breaths per side
Heels-Elevated Flex and Extend x 6
Front Foot Elevated Split Squat x 6 reps per side
Plate Elevated Cossack Squat x 6 reps per side
Tempo Plate Front Squat x 2 reps @ 5551 tempo
Then …
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar
A) Set 1 – 335
Set 2 – 355
Set 3 – 375
Set 4 – 405
Set 5 – 415
Set 6 – 425
Set 7 – 435
Set 8 – 445 (exertion – 8)
*Working off 450 max for 3 months, reintroducing squatting again
B)
12 minute AMRAP
30 cal row
20 push ups
10 TTB
3 rounds + 38 of 60 reps
A)
170
180
190
200
210
220
1RM = 240
A. up to 100% of 1rm
B. 4 rounds
A: 195-210-225-235-245,250,255
B: 4 -2 TTB
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 100kg
*Set 2 – 5 reps @ 115kg
*Set 3 – 3 reps @ 120kg
*Set 4 – 2 reps @ 125kg
*Set 5 – 2 reps @ 130kg
*Sets 6-8 – 1 rep @ 140kg
B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar
Didn’t have a assault bike so did 30cals of bike erg instead.
3 rounds + 24cals
Oh boy. Been too long. Got really out of shape.
Back squats –
205-235- 255- 265- 275- 285 for the rest.
12 min (+ 4 seconds)
20 echo cal
20 air squats
10 GHD sit ups
5 rounds
A. Based off 225 – which I haven’t hit in years.
160, 170, 180, 190, 205, 205, 210, 215 (this is 95%)
B. 4 rounds at the buzzer. The pistols were harder than normal with all the squatting and biking. Took a quick break after the bike and then the pistols went better.
back from a week of skiing and bouldering
Backsquat 5×175 5×190 3×205 2×215 2×225 1×235 1x240f (off of 247.5) I think I’ll train off of 235 for a while
B. Scaled pistols to 24″ box step downs 3+ 8 cals
A. Back Squats – based off 190# 140×5, 150×5, 160×3, 170×2, 173×2, 175×1, 178×1, 180(f), 178(f), 155×1, 165×1, 175(f)…DONE ***178 went up decent and I was sure I had 180..but as soon as I pulled 180 off the rack I thought..”wow this is heavy”..that’s all it took ???? B. AMRAP 12 Min – 3 Rounds + 15 cal + 3 pistols 15 Cal AB – 1:20/1:29/1:26/1:33 20 Alt Pistols – 10,10 first round then UB 10 T2B – all UB and kipping C. 2 sets for quality 5 Weighted Stationary Dips 10 Box HSPU 5 Ring Dips 20 Band Pull… Read more »
A. 335lbs
B.
20Cals
20 “pistols” to a 20” box
10 Hanging Knee Raises
3 rounds + 14 “pistols”
Looking back, should have added to more HKR to counteract the scaled movement
A.
205×5, 215×5, 235×5, 255×2, 265×2, 275×1, 280×1, 280×1
B.
RX’d (Echo bike)
2 rounds + 20 cal + 18 pistols
A. Only have 235lbs in total weight, so worked up to that and did sets of 3.
B. AMRAP 12 min
20 cal row
20 pistols
10 TTB
3 rounds + 17 pistols
A.
5@100kg
5@107.5kg
3@115kg
2@120kg
2@130kg
3×1@140kg
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Calories of Bike erg
20 Alternating Pistols
10 Toes to Bar
3 rounds+24 cal Bike
Didn’t have assault bike, so did 30 cals Bike erg instead
Warmup done ✅
A. BS every 2 mins
Worked up to 155kg. Above prescribed %’s but felt good so went for it, PB by 5kg
B. AMRAP 12 mins
20 cal AB = 29 cal row
20 alt pistols
10 TTB
4rds + 17 cals
Felt good, movements had enough variety in keep moving throughout
Congrats on the PB Al! Then to turn around and kill the AMRAP too!! ????????
Thanks Candy ???? at least one part of me has got stronger over the last 4 months ????????♀️
How’s the arm, partner? Been gone for a while.
Hi Mugu, yea coming along well thanks, about 10% weaker than the left one I’d say. Lost a bit of strength in my upper body but hopefully it’ll come back. Hope that all is well with you?
So far so good, man. Be safe over across the pond
????