Wednesday 2/25/15

Part A:
Back Squat (6 sets, performing one set every 2 minutes)
Set 1: 7 reps (start around 75-80% of your 1RM)
Set 2: 5 reps (add weight)
Set 3: 3 reps (add weight)
Set 4: 7 reps (at Set 2 weight)
Set 5: 5 reps (at Set 3 weight)
Set 6: 3 reps (at today’s heaviest 3 rep max [approximately 90-95% of your 1RM])

Part B:
EMOM for 15 minutes
Minute 1: 15 Unbroken Russian KB Swings (1.5/1p)
Minute 2: 12 Front Rack Step Ups* (75/55)
Minute 3: 15 Unbroken Wall Balls (20/14, 10’)

*Box Height:
5’4” and under = 16”
Between 5’4” and 6’ = 20”
Over 6’ = 24”

Me: 260 (because I can’t do math)

Monday 1/26/14

Part A:
Back Squat
5-5-5 (deload)
60%-70%-80% (90% of 1RM)

Part B:
Tabata Thrusters (45/35, rest in the front rack position)

Rest 1 minute, then:

Tabata Front Rack Reverse Lunges (45/35, rest in the front rack position)

Rest 2 minutes, then:

Part C:
100 Floor Wipers (for quality)

Me: 225 / 143

Tuesday 1/20/15

Part A:
Kipping Handstand Pushups Skills

Part B*:
100 Double Unders
21 Handstand Pushups**
100 Double Unders
15 Handstand Pushups**
100 Double Unders
9 Handstand Pushups**

*Time cap: 18 minutes
**100 m run penalty for every break in the handstand pushups

Me: 11:06 Rx