Day 8
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
15 -> 97,5 kg

Shoulder Press 3 sets x 5 reps
15 -> 57.5 kg

Power Clean 5 sets x 3 reps
14 > 67.5 kg

5k
480 stair-steps

Seated Hamstring Curl Machine:
- 50 x 26kg

Seated Quad Curl Machine:
- 50 x 26kg

Deadlift (feet on 20kg plates):
- 10 x 30kg, 10 x 40kg, 10 x 50kg, 10 x 60kg
- 10 x 30kg (3secs lower, 1 sec lift)

Good Mornings:
- 10 x 20kg, 10 x 30kg, 10 x 30kg

Front Squat (hands straight out in front) + 24" Box Jumps:
- 10 x 20kg + 10
- 10 x 30kg + 10
- 10 x 40kg + 10
- 10 x 50kg + 10
- 10 x 60kg + 10
- 10 x 70kg + 10
- 10 x 80kg + 10

5 Rounds (work:rest = 1:1):
- 10 x 60kg Back Squat + 15 x HR Push Ups + 20 x Decline Sit Ups

10,9,8,7,6,5,4,3,2,1 rep rounds of:

C2B pull-ups
box jumps 24"/20"
GHD sit-ups

Time is approximate

No complaints about that here! I took off yesterday and missed the first Sunday Park WOD but am okay with that as my body just needed a break. And it was worth it! I felt much better today.

Warm Up:
2x
10 Push Ups
10 Wipers
50 Single Jump Ropes

Mobility:
PNF Hamstring
Pain ball on feet

Max Effort:
5x 3 High Bar Back Squat
65-70% of 1RM
185 lbs

MetCon:
3x
Run 400 meters
5 Dead Lifts @ 115 lbs
5 Hang Power Cleans @ 115 lbs
5 Push Presses @ 115 lbs

Then ...
100 Double Unders

Squat Challenge - 160#

Then,

6 Power Snatch 95#

10 Box Jumps 24

5 Rounds

6:18

5 Minute Long Cycle KB Clean and Press each arm
You will perform 5 minutes of kettlebell clean and press/jerk on one arm then switch to the opposite arm at the end of 5 minutes.
*rest in rack or overhead. Pace yourself throughout. If you set bell down you owe 20 burpees on end of workout.

Then...
Every minute on the minute:
25 swings
25 (4-count) flutter kicks
13 burpees
1 minute of jump rope
5 rounds (20 total minutes)
*if you complete all reps in under the minute, use remaining time as rest before moving to next exercise.

WARM UP
Mobility
- Foam Roll: Bone Saw Calf Smash
- Ball: Thoracic with Shoulder Flexion
- Band: Shoulder External Rotation (90/90)

Dynamic Warm Up
- Run 1000m
Almost got hit by a van whose driver was texting instead of checking the crosswalk

Burgener Warm Up
Skill Transfer Drills

2. WOD (A or B)
Back Squat, 2-2-2-2-2-2-2-2-2-2 reps (10×)

135-225-230-235-240-245-250-255-260-265

What Improved: Form on squat is improving.

What Needs Work: Watch out for vans while running.

Pre Wod:
Find heaviest weight for back squat 1x20 reps: 145#

5 Rounds for time:
200 mtr sprint
10 plymetric push ups with 25lb flat weight
20 reps - 25 lbs Russian Twists

Skill: TGU (10 minutes to find a heavy max on each arm)

Triple Triplets
20w/20w/20w x 3 non-stop at each station before switching to the next

Station 1 - ring rows, pushups, air squats
Station 2 - dbl clean and press, battling ropes (set up outside on posts), jump rope
station 3 - situps, mountain climbers, flutter kicks
* 1:00 rest in between stations
* repeat twice