Basement Gym
0900
Warm-up
3 ROUNDS OF:
:45 Row
10 90/90 Hip Rotations
6 Kang Squats
6 Jump Squats
1 Minute Stretching on your own
Strength
Back Squat (Heavy 3-Rep)
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Back Squat
Week 9 of 9
(Score is Weight)
8x45
6x95
4x135
3x155
3x175
3x185
3x195 - went up really smooth, may have had a little more in the tank
Surprisingly, this again matched my 3 rep effort on 6/7/2022 at the start of the cycle
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 & 2 - 35/28 Cal Row
MIN 3 - Max Back Squats (Athlete Choice)*
*Bar should be taken from the floor.
(Score is Total weight. Reps of Back Squats x load = Score)
I managed 22 calories in roughly 1:40 to 1:50 and then made 8x100# on minute 3. Total = 3200#
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