Back Squat
1-10-1-20-1-30
Work up to a (1) heavy single. The next set is a (10) ten rep max. The next set is repeating the (1) heavy single. Then 20 and so on. There are no extra sets in between the working sets. You can rest as needed between sets.
4 comments:
Hope for Kenya wod
Bus 4rds + 56
Bek 3rds + 30
Cash out
Tabata L-Sits 10 sec hold 20 sec rest, 8 sets
...tough!!
Today's wod will be a 4 hour AMRAP at Bear Creek. AMRAP being "as many runs as possible". The wod will begin at 4:00 pm.
Worked on Meadowlands lifts - hang cleans, push jerks, and OH holds. Did 8+ reps up to 55#, 5 reps up to 70#, 3 reps up to 85#, and one rep for everything after with 15 sec OHs for each weight. Dropped on my 1st 100# attempt but made my 2nd so that was a fun PR to get across the board :) Many thanks to Clayton - he had fantastic technique advice.
Did the hope work out w J Irvin.
6rounds of that AMRAP
5:30 I think for the 50 HSPU's, 30 DL, and 10 FS.
Went 135lbs
Thanks Clayton
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