Warm-Up | Performance
Two sets of:
Run x 200m
Ring Rows x 10 reps
Followed by…
Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Empty Barbell Overhead Squats x 5 reps
Then…
A.
Take 20-24 minutes to build to today’s 1-RM Front Squat
Compare results to August 30, 2023.
B.
“The Ram”
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
Compare results to October 27, 2023.
A.
Fitness strength piece
B.
15:29
A. 295.
B. 13:58
185lbs
10:09
Home gym with a bike and dumbbells. Did the fitness A with 50lbs.
B: 45lb double handed single dumbbell thruster and v-ups. 14:21
A. 275
B. 17:49. I messed this up and did 75 WB 75 TTB, 50 WB 40 TTB (realized my mistake at 40), then 25 WB.
20:40
25/10/10/10/10/10
10/10/10/7/7/6
5 x 10
10/8/5/2
10/5/10
A: 155
A. 145 kg PR
B. 13:21 ball 7 kg
PR front squat by 10lb
135
15:21
K290
Last time did a fitness workout. Bike instead of T2B. Time was 21:03
370
10:24 Rx