Kristian (“The Flow”), Josh (Joshstache), Bai (Strong Asian Gentleman), and Moussa (Mr. Burpees) before completing the 9/11 memorial stair climb yesterday.
Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Push-ups (CFGS)
10 x Sit-ups
15 x Wallballs (20/14lbs)
III. Mobility
Impact/Focus: Back Squat
Warm up as necessary before completing the workload below based on the Back Squat strength cycle selected:
I. Back Squat Cycle Week 4/Day 1
8 x 65%
8 x 70%
8 x 80%
8 x 85%
II. Wendler Deload
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%
Post loads to comments.
“Relative Perspective”
Complete as many rounds/reps as possible in 6:00 of
6 x Overhead Squats (115/85lbs)
9 x Lateral Burpees
12 x Toes-2-Bar/K2E’s
Rest 2:00
Then…
Complete as many rounds/reps as possible in 6:00 of
6 x Thrusters (115/85lbs)
9 x Burpees
12 x GHD/Abmat Sit-ups
Post scores to comments.
Back squat 130#x5 (couldn’t get to 8 reps today at 80%)
Relative Perspective: 2rds+8 (65#OHS, leg lifts) / 2rds+9 (75# thrusters, abmat)
Back Squat 80×5
“Relative Perspective”
1+18 40#/K2E
2+9 63#/GHD
Backsquat: 65-70-75% x 5 : 125-135-145#
“Relative Perspective” : 2 Rnds + 6T2B: 2 Rnds + 2 Burpees
45# OHS/85# Thrusters & GHD’s
Backsquat – 245 4 reps
Wod – 1+21/2+5
Backsquat: 65-70-75% x 5 : 125-135-145#
“Relative Perspective” : 3rds/2 Rnds + 13
35# OHS/65# Thrusters & ab mat
Back squat 325 x 7
Front squat 265 x 4
Relative perspective 1Rd+19 (95#); 2Rds (95#)
Back Squat – 145 x 8
Relative Perspective: 1 + 8 / 1 + 25 @ 75 lbs, which was apparently really freaking heavy for my o/h squats.