Warm-Up | Performance
Two sets of:
Run x 200m
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
Followed by…
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
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
1 Front Squat @ 32X1 + 2 Front Squats @ 20X1
Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.
B.
For time:
30 Dumbbell Thrusters (50/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry
135/150/160*5
6:56
A. 155#-160#-165×6 started at 70% finished at 75% rough
B. scaled to 35# dbs 8:38
Might of started off a little heavy on front squats which could attribute to a fail attempt.
155,165,175,175,175 – fail last reps
Skip
135
135
09:53 with 25lb dbs and 35’s KBs.
Only B:
12:30
My legs are complete jello now!
A. Up to 82%
B. 9:13 scaled to 2x18kg dbs
It still says “May” not “June”
It’s just a refuse caused by duplicating the page on the CMS
A: 145
B: RX- 10:48
7:23