A. Back squat – 1X8@65%, 1×5@70%, 2×5@75%, 1×3@80%, rest 2 min. Base your percentages off of your most recent 1 RM.
B. 4 rounds:
6 stationary weighted barbell lunges per side
6 back squats with the same barbell
12 hand release pushups
Part B isn’t for time. If I finish building my weight sled tomorrow morning, I may modify the workout to include it. For those of you who haven’t used a sled before, the experience is special — kind of in the same way that a 7 minute burpee AMRAP or high rep heavy thruster workout is special.
So…did you use the weight sled today?
YES we did Colleen, and that thing is HEAVY and really sticky!!!! yeowsers!!
A. Worked up to 92.5#, because we all know that the half counts!
B. Really liked this one. The BB was 57.5#, and the hand released pushups were scaled to DB back press 20#, tried 25# but that wasn’t pretty!
I weighed the sled tonight, and it weighs 70 lbs on its own.
Everyone did the DB bench press today, as it’s something I haven’t programmed yet, and it’s a great test of shoulder stability.
Part B was a bit of an experiment in terms of loading. I went with 135 lbs for the BB movements, which was challenging but not impossible for the lunges, 60 for the first two press sets and 70 for the final two sets.