For form do 3 rounds of
Then EMOM for 16 minutes (8 sets of each)
Results: Happy enough with my back squat, still had some impingement in my hip flexors.
Take 20 minutes and work up to a heavy 1RM Backsquat
Taken from the CF Invictus workout “The Chief.”
AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Results: Really good workout. Ended up with a new 1RM on the backsquat of 225lbs (102kg). Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210, 1 x 220, 1 x 225. For the metcon did 18 rounds exactly.
Not for time do 5 rounds of
For time
Results: For the back squats – 115/145/165/185/195lbs (88kg). For the metcon 16:54 (sandbag made it very challenging for only 55lbs)
5 rounds of
Then do 3 Tabatas (one exercise per tabata) for total calories/reps
Results: 23 cal/88 reps/73 reps (184 total)
Redid the Bear Complex again. Last time I did it was in 2015 and before that in 2014.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Unfortunately could only manage 110lbs/50kg again, so no improvement on my 2015 efforts :-(. Progression was 65/95/110/115(failed in set 5)/115. For the last two rounds broke the sets into 5+2 then 4+2+1.