a few weeks out...
Let's get ready...
Warm-Up
Mobilize
5 x Inchworm + Scap Push Ups + Press Up
10 x Alt. Leg Reverse Lunge w/ Stretch (Twist)
20s x Plank Walk
then...
2 sets:
2m Bike (70-75% RPE)
10 HR Push Ups
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3-5 Sets:
30s x Bike or Row (90% RPE)
60s Rest b/t Sets
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EMPTY BB SQT Warm-Up
3 Sets - OHS x 5 (try to narrow grip each time a bit)
2 Sets - Tempo Front Squat x 5 (2210)
2 Sets - 1 1/4 Front Squat x 5
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FRONT SQUAT STRENGTH
20m to find your 4-RM Front Squat
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QUARTERS #1
For Time:
3 Rnds for Time:
10 Strict HSPU*
10 DB Hang Power Clean (50/35)
50 D/U
EXCACTLY 60s REST
3 Rnds for Time:
10 Kipping HSPU*
10 DB Shoulder to Overhead (50/35)
50 D/U
*No HSPU scale to feet/knees on box / Got them but not super strong reduce to 6 Reps
Bike = (Ave RPM's - Max RPM's - Cals)
Pyan ~ Rowed 3 Rnds (39s/m / 41s/m / 43 s/m)
Ladick ~ Bike 4 rnds / 165# FS
Daliege ~ Bike 3 Rnds (92-98 / 85-91 / 88-96)
Moon ~ Bike 5 sets / 155# FS (with a "touch" of help...solid 145# for sure!) / 14:46
tb ~ Bike (81-88-11 / 84-88-13 / 86-91-15 / 82-85-13) / 255# FS / 16:50
Qtrs #1 ~ 6 Strict HSPU / 8 Kipping HSPU's all else was Rx
6-2 / 10 / 43-7
3-3 / 10 / 50
3-2-1 / 10 / 50 @ 5:39
6-2 / 10 / 15-15-30
6 @ 10m Mark (Suppose to be the Cap)
rested about 30-45s then decided to finish...
2 / 6-4 / 30-20 @ 13:??
5-3 / 7-3 / 50 @ 16:50
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