A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 rep @ 60% of 1RM (bounce out of bottom)
B. Dead Stop Front Squat 3-5 reps @ 80% of 1RM Clean
+
21 Thrusters 100/70
21 Burpees 6" Target
21/14 Calories Assault Bike
rest 8 minutes x 3 sets
*all at 100%*
Front Squat - 1 1/4
http://youtu.be/mUsVac4711I
Dead Stop Front Squat
http://youtu.be/YGFY9e5Z0lM
For the dead stop are we doing 3-5 reps total?
ReplyDeleteYes only 3-5 reps total - do them all as singles obviously
ReplyDeleteCombination of stress and no sleep made with wish I didn't workout today
ReplyDeleteA)235 (insanely difficult, no failures)
B)245 (insanely difficult, no failures)
+
Didn't give it 100%, wasn't in a good mental and physical state
2:46, 3, didn't do the 3rd set
A. 130
ReplyDeleteB. 150
3:40, 4:07, 4:13
A. 220
ReplyDeleteB. 240
C. 3:01, 4:01. Couldn't do third ran out of time.
A) 195
ReplyDeleteB) 5 x 225
+
3:11, 3:49, 4:21
A.170, 175(2), 180(2)
ReplyDeleteB. 3:20, 3:20, 3:34
1 1/4 squats @130
ReplyDeleteA: 195
ReplyDeleteB: 5 @ 225
2:45, 3:56, 3:53
A. 185
ReplyDeleteB. 5 @ 226
C. 3:31, 4:04, 4: 43 (last one was a real doozy!)
A. 130
ReplyDeleteB. 130
C. 3:17, 3:20, 4:03
-Did this with front squats instead of thrusters.
A- 100
ReplyDeleteB- 120
Kinda feel guilty and like a big pussy, but I'm feeling under the weather so I skipped part C. Instead I did skill work... 8x5 variations of HSPUs focusing on technique (strict, deficit kipping, wall facing).