Friday, April 5, 2013

130404 Hi-bar Back Squat

Buy in:
5 min jump rope
5 min DROMs
20 35# KB Goblet squat
2 x 20 35# KBS
10 35# KB TGU (5/side)

Strength:
HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
Did not use %'s. Felt weak because of recent sickness (did not eat anything but chicken broth the day before). Used weight that felt challenging and maintained solid technique
185 x 5, 205 x 3 x 2, 225 x 1 x 3

Metcon:
4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Cleans 135#
Rest 1:1
*20 minute time cap.
Score (hit time cap): 3 rounds + 500m + 14 Burpees + 2 PC
Total time: 35:06

Cash out:
Easy 500m row

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