Strength: Build to a 5 RM Back Squat
WOD:
A. 10 min Tabata Airdyne
-Immediately Into-
B. 6 Burpees every 30 seconds for 5 Minutes
-Rest As Needed-
C. For Time: (Read carefully. Reps go to 15 on middle movement)
10 Pull Ups
10 Thrusters 95/65
Rest 1 min
10 Pull Ups
10 Thrusters 115/85
Rest 1 min
10 Pull Ups
10 Thrusters 135/95
Rest 2 min
10 Pull Ups
15 Squat Cleans 95/65
Rest 1 min
10 Pull Ups
15 Squat Cleans 115/85
Rest 1 min
10 Pull Ups
15 Squat Cleans 135/95
Rest 2 min
10 Pull Ups
10 Squat Snatch 95/65
Rest 1 min
10 Pull Ups
10 Squat Snatch 115/85
Rest 1 min
10 Pull Ups
10 Squat Snatch 135/95
**One bar. Change weights during 1 or 2 min rest.**
Didn't have much time today to workout. I'm trying to place a priority on family over the weekends, at least for the next month or two. So, I did what I could.
ReplyDeleteBack Squats - worked up to 175# x 5 - The last one was tough, for sure. Encouraged by this because the last time I maxed out my back squat, it was 185#. Also, was wondering if I should be working some tempo squats...if I get stuck, it seems to be about halfway up, and I tend to drop down fast and come up really slowly, probably not ideal...
Airdyne 10 min Tabata - check - definitely sucked and burned my quads like crazy.
Burpees - check.
I wanted to do the workout, looked like fun, maybe another day.