A:
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets
300x3, 315x2, 335x1, 315x3, 335x2, 355x1, 300x6
Tried to go up 10kg for a new max but it was too big of a jump. Backed it down to 5kg and failed. I was smoked at that point.
B:
3 rds for time @ 90%:
yoke heavy 50 m
10 burpee over 30" box
9:50 w/400# Rogue Yoke w/25m turnaround
+
10 min @ 80%:
run 200 m
row 200 m
AD .35 miles
3 + 125m run
rest 5 min
10 min @ 80%:
15 WB's
10 T2B
5 ring dips
7 rounds - forgot to do ring dips. :(
rest 5 min
10 min @ 80%:
25 DU's
3 MU's
6 HPS - 135#
4 + 25 du's
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