Four sets of 2 reps

Max reps @80%

Tuesday 29th August 2018

BACK SQUAT

Fitness
3 x 5 LP

Heavier than last week.

Performance
85% x 1, 85% x Max Reps

Warm up, then perform one set of 1 at 85% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

Post loads to comments.
Exposure 3 of 8

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AMRAP 10 Minutes:
10 Double-Unders
3 Chest-to-Bar Pull-Ups
20 Double-Unders
6 Chest-to-Bar Pull-Ups
30 Double-Unders
9 Chest-to-Bar Pull-Ups
40 Double-Unders
12 Chest-to-Bar Pull-Ups
50 Double-Unders
15 Chest-to-Bar Pull-Ups

Continue adding 10 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called. Scale Dubs to about 1/2 attempts (aka Double-Blunders) or 2x Singles as needed. Scale the Pull-Ups to Chin-over-Bar or Jumping Chest-to-Bar as needed. Alternately, instead of scaling to keep moving consider using today as 10 minutes of practice on one of these 2 skills you have trouble with.

Post rounds, reps, and Rx to comments

BENCH PRESS 5 5 5 5 5 5 5 5 5 5 (5x10) (60kg, 70kg, 80kg)
level 1 : 3 000 kg (bnch press)
level 2: 3 500 kg
level 3: 4 000 kg
DEADLIFT 3 3 3 3 3 3 3 3 3 3 (3x10) (90kg, 120kg, 140kg)
level 1: 2 700 kg
level 2: 3 600 kg
level 3: 4 200 kg

tot:
level 1: 5 700 kg
level 2: 7 100 kg
level 3: 8 200 kg

For time:
50-40-30-20-10cal Row
15cal Standing Assault bike after every set of rowing.
Rest 2min after AB

300 cal ski UGIG 15cal each

Lunge Flow 2.0 video

3 Power Snatch (tng) + 3 OHS

Every 3min for 15min:
-10 V-ups
-15 Abmat sit-up
-20s. row, for max cal

*Do all sets unbroken and go every row ALLOUT.
Score is rowed calories combined.

5km run