Warm-up Drills
I. Run 800
II. 3 Rounds of Burgener Drill (45/30lbs)
III. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squat (wall)
IV. Mobility
Impact/Focus: Back Squat 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat 1RM
Back Squat 1-1-1-1-1RM
Post sets/reps/loads to comments.
“Waterborne Helen”
3 Rounds for time of
21 x American KB Swings (32/24kg)
12 x C2B Pull-ups
500m Row
Post scores to comments.
Skill Development
Spend 10:00 working on any combination of L-sit and Ring Support Skills.
1RM Bck Squat: 110#
“Waterborne Helen”
15:18
Waterborne Helen = 17:23
I definitely felt the effects of poor eating over the long weekend. Thanks for the push this AM.
1 rep max 255lbs on the back squat
Waterborne Helen at 13:50
Damn rower!!
“Back Squat 1RM”
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat 1RM
Back Squat 1-1-1-1-1RM
Warmup Sets:
135 x 5
185 x 5
225 x 3
Working Sets:
255 x 1
275 x 1
305 x 1
325 x 1
345 x 1 PR
~Chase
Back Squat 1-1-1-1-1RM
135, 160, 185, 235, 245(tie previous PR). Attempted 255, but failed to complete the rep unassisted, used the spotter for support.
Waterborne Helen
13:24
scaled ring rows for pull-ups, 20kg kb, rower on setting 6.