1RM Thruster & 1RM Front Squat...

1RM Thruster - 195# (10# PR)

1RM Front Squat - 280# (5# PR)

"It was a good day"!

Front Squat 1RM & "Speedball"...

Front Squat 1RM - 275# (10# PR)

"Speedball"
1 round of:
25 Front Squats (135#)
25 GHDS Sit Ups
25 Hand Release Push Ups

4:32 Rx

* Front Squats from rack

Front Squat - Max Reps @ Bodyweight & HSPU Hold Tababa...

Strength: Max Front Squat - Current PR 255#

95# x 1

135# x 1

185# x 1

225 # x 1

265# x 1 (fail)

265# x 1 (fail)

Then: Front Squat - Max Reps @ Bodyweight - 13 reps @ 155#

Then: 1 Strict Muscle-Up

Then: Handstand Push Up Hold Tababa - "Unbroken"

20 seconds of HSPU Holds, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

5 Burpee Penalty for coming down out of HS before 20 seconds is up

Cash Out: Strict HSPUs - 6 reps (1 rep PR)

1RM Front Squat & "Volkswagon"...

1RM Front Squat - 255# (would have been a 20# PR but iffy on the depth)

Front Squat Video

then:

"Volkswagon"
21-15-9 of:
Bench Press (155)
Pull Ups

8:08 Rx

1RM Front Squat & Death by Ring Push Up...

One Rep Max Front Sqaut - 235# - 40# PR!

Death by Ring Push Ups

On the first minute complete 2 Ring Push Up. On the second minute complete 4 Ring Push Ups. Continue to add two Ring Push Ups every minute for as long as you are able to complete the prescribed reps within the minute.


Death By Ring Push Ups = 9 rounds + 12 reps = 102 reps total