Wednesday, September 3
Tuesday, September 2
September 1, 2014Thursday, September 4
September 3, 2014
Warmup
3 Rounds
10 Spider Lunges
5 Hips to wall
10 Jump Squats
5 Plank to Squat
Strength
Box Squat (30 minutes)
1×5 w/ bar
1×5@ 30%
1×3@ 40%
1×3@ 55%
6×3@ 65%
Met-con
EMOM 10 (5 rounds each)
8 Heavy Russian KB Swings
Max CTB static hold*
*Hold the top of ring/bar row position squeezing top position
*Scale up by placing feet on box
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@ Bridger CF
Back Squats 5×3 @ 245# (70% of 1RM)
then:
EMOM for 8 min of:
10 Burpees and 20 Lunges
Mmm… more squats. I’m a fan of box squats – my form falls apart quickly at depth on air squats but I can still hit the 12″ box on these under control! 165# for the last sets of 3, felt pretty good with the third rep each time getting tough.
–
I never know how to judge the KB weights for low rep, Russian swings but I need to remember that 28kg isn’t heavy enough if we’re only doing 8 reps every 2 minutes. The CTB holds got rough fast and I was happy to make it 30 seconds for a couple rounds before it started failing around 20-25.
I hit 98-103# for the working sets. I have more confidence on box squats than I do on regular back squats, I think because failing just means sitting back down.