Amazing work on the Back squats! A full house of some incredible pb’s #strongerbutnotbulky #barbellsbeforebarbies #proven
enjoy todays #cardio!
Amrap 10
20 cal row
15 Russian swings
rest 3 mins
amrap 10
8 push up
16 wall ball
32 double unders
rest 3 mins
amrap 10
20 cal row
15 Russian swings
Nice and easy today
30 mins to establish a 1Rm Back Squat
#heavybarbell #Sqwaatz #barbellsbeforebarbies #ohno!noCardio
A. Hand stand skill work
B. For time
400m run
21 Deadlifts 100/70
21 bar over burpees
400m run
15 deadlifts 100/70
15 bar over burpees
400m run
9 deadlifts 100/70
9 bar over burpees
A. 12 mins to establish a 1 RM Clean
B. 12-9-6 Squat Cleans (@80% above), Toes to Bar
A. Tempo Ring Row 4242 – 4 Sets of 10 reps
B.
AMRAP 4 – Overhead plate lunge
rest 2 mins
AMRAP 4 – Abmat sit ups
Rest 2 mins
AMRAP 4 – Push press 40/20
AMRAP 20
400M RUN
30 Russian Kettlebell Swings 32/24kg
20 Hand Release Push up
| 5 Rounds
A. Single leg kettle bell deadlift 15 each leg B. Kb bent over row 10 each side. EMOM 18
|
Back Squat 4-4-4-4-4
3 Rounds for max reps
Russian Kb swings
Rest
Left side push press
Rest
Russian kb Swings
Rest
Right side Press
Rest
Back Squat 6-6-6-6-6
Assistance work
4RNFT
80m Front Rack carry
15-20 banded Good mornings
A. Strict press 5-5-5-5-5
B. AMRAP 10
5 x Deadlifts 140/80 kg
50 x Double unders (150 singles)