Strength-
Back squat:
2x8 @ 65%
2x6 @ 75%
2x3 @ 85%Dead lift:
2-2-2 @ 90%
1-1-1 @ 92%
Rest as needed between sets
Conditioning-
10 minute circut of the following movements....
Prowler push
Stone to shoulder
Farmer carry
We will be doing them at Cuspis in a team circuit where 1 athlete pushes the sled 50 ft while the other preforms as many stone to shoulder as possible and the third does farmer carry for max distance. When athlete 1 finishes the sled push they rotate to the stone, stone rotates to the farmer carry, farmer carry to the prowler.
If you are a loser and can't manage to find just two friends then you are pathetic. Think of something to do with those three movements (or variations of them) and post your comments to the board....loser.
Squat: 2x8@265
ReplyDelete2x6@305
2x3@345
deadlift:2-2-2@405
1-1-1@410
Squat-
ReplyDelete2x8 @ 265
2x6 @ 300
2x3 @ 340
DL
2-2-2 @ 445
1 @ 455
1 @ 465
1 @ 475 (Got it past the knees and failed)
Squat-
ReplyDelete2x8 @ 200
2x6 @ 225
2x3 @ 255
DL
2-2-2 @ 335
1 @ 345
1 @ 345
1 @ 345 failed
Squats felt good but Dead lifts seemed heavy (eating like shit for 2 days certainly did not help)
Conditioning
Was at base gym so I did 10 Rounds of Cindy in 8:37
Just didn't want to load as I was not feeling it.
** Congrats on PR Josh...Nice work Leo and Eugene!! Big loads going up**
Anyone know where i can get a new Posterior chain? Fuckin pathetic.
Squat: 2x8 @ 110; 2x6 @ 125; 2x3 @ 140 (These felt good even with my fucked up knee!)
ReplyDeleteDeadlift: 3x2 @ 190; 3x1 @ 195 (felt light too! good day)
Conditioning: (719 WOD)
1min ME burpee: 19; rest :30
2min ME right dip: 8; rest 1:00
3min ME lunges: 110; rest 1:30
4min ME ring row: 48
Total: 185
(Going to do the stone, prowler wod tomorrow)