21-15-9 rep rounds for time of:
95lb. Thruster
Pull-Ups
Time: 2:38 (PR)
Then:
Every minute Back Squat 225# x 3 reps for 10 minutes
Then:
5 Rounds (minutes)
On the top of every minute do 5x Shoulder to Overhead @ 135#
In the remaining minute do AMRAP Double Unders
Showing posts with label back squat on the minute every minute. Show all posts
Showing posts with label back squat on the minute every minute. Show all posts
Tuesday
Strength / Benchmark "Louder than 10 aka. 11"
Back Squat
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
Then:
10x3 @ 75% every minute on the minute
Back squat @ 220#
"Louder than 10 aka. 11"
11 Rounds for time of:
5 Ball Slam @ 30#
10 Push Ups
15 KB Swings @ 53#
Time: 9:00 flat
------------------------------
Report
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
Then:
10x3 @ 75% every minute on the minute
Back squat @ 220#
"Louder than 10 aka. 11"
11 Rounds for time of:
5 Ball Slam @ 30#
10 Push Ups
15 KB Swings @ 53#
Time: 9:00 flat
------------------------------
Report
- Body: Lats are tight but not sore
- Sleep: 7 hours
- Nutrition: All paleo except 1 clif bar
- Tomorrow's Projection: Hero WOD, maybe a swim
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