4 sets
B1. double KB or DB front rack squat @43X1; x 5-8; rest 30sec. Note the tempo. Will be tough.
B2. wtd back ext @2022; 6-8; rest 30sec. Note the tempo. Also may use superman.
B3. FLR on rings 1min; rest 2mins
B1. double KB or DB front rack squat @43X1; x 5-8; rest 30sec. Note the tempo. Will be tough.
B2. wtd back ext @2022; 6-8; rest 30sec. Note the tempo. Also may use superman.
B3. FLR on rings 1min; rest 2mins
+
Partner workout
ALL SETS AT 90%. Learn how to pace and be honest with yourself about it. Just because it isn't 100% is not permission to sandbag it. Push hard at a sustainable pace.
AD
30s P1
30s P2
x 12.
Fitness version
A. goblet squat - build to a very tough 5. Keep perfect form.
3 sets:
B1. Front Squat @ 41X1. Work on rack position and perfect tempo. Add load as you can. Rest 30sec.
B2. Good mornings @ 2021: 6-8; rest 30sec.
B3. FLR on floor 30-45sec: rest 2 minutes
Partner workout:
12 minutes Rower 90% effort.
25s P1
5s transtition
25s P2
5s transition
x 12
A. 350. missed 365x2. pr is 355.
ReplyDeleteB1. 55x7,55x7, 70x5,70x5.
B2. 15,20,20,20 x 8 reps each set.
B3. complete. really liked this triplet. Lots of mobility and bracing built in.
C. 231 cals. completed solo 30s 90%, 30s very light pedal.
A. Hit 245. 5lb under PR. Not feeling strong after a week off but feeling good.
ReplyDeleteB1. 35 KBx5 for all 4 sets. Tough tempo.
B2. 10lb plate x6 each set.
B3. Dropped off at 40 sec last set.
C. Me and Elliot pushed 330 cals.
A. 265. 15# under PR. Didn't feel good this week.
ReplyDeleteB1. 55lb kettle bellsx 8,7,7,6
B2. 20lb dumbbellx8 reps every set
B3. Done.
C. Kim and I pushed 296
Note: nothing felt good today.
A. 315 (5# under PR)
ReplyDeleteB1. 55lb kettle bells x 5,5,5,5
B2. 20lb dumbbell x 6,6,8,8
B3. Done.
C. 227 alone, no pedaling in between sets
A. 275# (pr)
ReplyDeleteB1. 44x7, 55x7, 55x5, 55x5
B2. 15x8, 20x8, 20x8, 20x8
B3. Done
C. 168 cals
A) 265 felt like crap to squat
ReplyDeleteB) 45x7 55x6 55x6 55x6
C) 389 w Andy (189 solo)