Guess I just had a hankering. A hankering for squats. Well, at least it just turned out that way and after two back to back days of squats, my legs are feeling a bit beat up (but of course, in a good way).
7 Rounds of:
- 7 x Back squat at 115% of body weight
- 8 x Chest to bar pull-ups
- 60 second plank
I
tweaked it a bit to the below
:
- 7 x 225 lbs BS, 8 CTB, 60 sec plank;
- 7 x 245 lbs BS, 8 CTB, 60 sec plank;
- 7 x 255 lbs BS, 8 CTB, 60 sec plank;
- 7 x 265 lbs BS, 8 CTB, 60 sec plank;
- 7 x 275 lbs BS, 8 CTB, 60 sec plank;
- 7 x 275 lbs BS, 8 CTB, 60 sec plank;
- 7 x 275 lbs BS, 8 CTB, 60 sec plank.
Warm-up:
500 meter ball run (20lbs med ball) & 30 air squats
Technique a la Wendler:
Back Squat 3 x 70% of max; 3 x 80% of max; 3 x 90% of max
My numbers
:
- 3 x 275 lbs
- 3 x 325 lbs
- 1 x 345 lbs
Met-con: 12 minute AMRAP
- 20 x double unders;
- 10 x Knees-to-elbows;
- 10 x 24kg Kettlebell Sumo deadlift high-pulls.
Finished
10 rounds even
with 2 seconds to spare.
Great workouts all around... hope I can walk tomorrow so I can do it again. LOL!
I've got a fever, and the only prescription is more kettlebell... well, that's what the Doc ordered isn't it?