Back Squat 2x2
120" Rest

Friday, 1/29/2016

Focus: Work up to 65% of body weight; then:

 

10 min. EMOM of

10 Pendlay Rows @ 65%

 

[Focus on Form]

 

MetCon:

4 RFT:

400m Run

12 Jumping/Split Lunges

16 Russian Twists (L1- 25/10; L2- 35/15; L3- 45/25)

20 Supermans

 

Score: Weight / Time

3/3/3/3/3 Back Squats
6 Front Squats

5 Rounds of:
Weighted Ring Pushups (5-10reps)
Heavy Dumbell Goblet Squat (wide stance with pause at bottom)
20 lb Med Ball Squat Cleans x 10

3x12 affondi

2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

Cool Down 5 minutes easy pace after last Bike

6 min AMRAP

4 thrusters (115) unbroken
4 chest to bar pullups

For time:
- 100 sit-ups.
- 100 squats.

*** Do it as you want.

For Time:
30-20-10
T2B
Ring Dips

105 min
WU for 15 min

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
Take 15-20 minutes to build to today’s 1-RM Clean
25 35 45 50 55 60 62.5 65 x.

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120% 70 72.5 72.5
(pause 2 seconds at mid-thigh)
Rest as needed

D.
For time:
Row 2000 meters
50 Chest-to-Bar Pull-Ups > 25 strict pull up, torn hand
Row 1000 meters
25 Chest-to-Bar Pull-Ups > 15 strict pull up, torn hand

Result: 21.10
167/184