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10.07.2013

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photo 1Kristian (“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.

Samy Daghir

7 thoughts on “10.07.2013”

  1. 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)

    Reply
  2. Backsquat: 65-70-75% x 5 : 125-135-145#
    “Relative Perspective” : 2 Rnds + 6T2B: 2 Rnds + 2 Burpees
    45# OHS/85# Thrusters & GHD’s

    Reply
  3. Back Squat – 145 x 8
    Relative Perspective: 1 + 8 / 1 + 25 @ 75 lbs, which was apparently really freaking heavy for my o/h squats.

    Reply

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