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J.R. checking the depth of his Squat so he knows he is coming down far enough that the crease of his hips sit below the top of his knees. This is required of every Squat no matter how much weight you are holding. |
Strength: Back Squat 3x5 (add 1-5# heavier than last week). Max reps on last set
Conditioning: Every 30 seconds for 10:00:
- Sprint 40 yards
*Start the clock, sprint 40 yards every 30 seconds.
*Once you complete the sprint, you have the rest of the 30 seconds to rest.
Post weights to comments.
SWOD: 3x5 @ 160 (had to break the sets up)
ReplyDeleteMetcon: 40's
SWOD: 3X5 @200
ReplyDeleteSWOD:Back Squat 3x5: 65,85,105,115,130--1x5:135
ReplyDeleteMetcon: 20rds
SWOD: 3x5@ 215
ReplyDeleteMetcon: completed on time.
3000m row, push presses, back squats, front squats (all in sets of 10 @ 70 and 75lbs)
ReplyDeleteSnatch: 110lbs (PR!)
Also did 5 rope climbs
Delete2x5@210#
ReplyDelete1x7@210#
40 Yd dashes
2x5@ 141
ReplyDelete1x6@ 141
Thanks TK for the help with kipping pullups!!
Swod: 3x5@155#
ReplyDelete