Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 2 reps @ 85%
Sets 4-6 – 2 reps @ 90%
Sets 7-8 – 10 reps @ 70%
B.
Against a 90-second running clock…
8 Burpee Box Jump-Overs (24″/20″)
Max Reps of Double Kettlebell Front Squats (24/16 kg KBs)
Rest 90 seconds, and repeat for a total of five (5) sets.
Set 1 @ 5x @ 165 (70%)
Set 2 @ 3x @ 175 (75%)
Set 3 @ 2x @ 190 (85%)
Set 4-6 @ 2x @ 205 (90%)
Set 7-8 @ 10x @ 170 (70%)
B. 96 reps, 40×2 dumbbells, 20″ box
Set 1 @ 5x @ 140 (70%)
Set 2 @ 3x @ 150 (75%)
Set 3 @ 2x @ 165 (85%)
Set 4-6 @ 2x @ 180 (90%)
Set 7-8 @ 10x @ 140 (70%)
B. 47 RX
A. 5×160 3×170 2×195 3×2 205 2×10 160# struggle bus
B. scaled to 15kg kbs and 24″ box
12-13-12-14-13 64 reps
B. Dumbbells 20kg – 81 reps
A. 3 mile training run with some short bursts.
B. Squats. I went up to 265 which is under 90%, but seemed wise after the run.
These felt great today.
Set 1 – 185
Set 2 – 225
Set 3 – 275
Sets 4-6 – 315
Sets 7-8 185
B. 75
RX (24 kg KBs) – 69 (Nice) Reps
Super. ????????