Sets across and tabata
We’re attacking a classic lift today once again with sets across. This can (and should) take a little time to warm up to our proper working weight, and our working weight should feel heavy, even on set number one. In many ways this will be just as mental as it is physical, so get your head right and be ready for each set to be real work.
Similarly, tabata style workouts have a way of turning into a mental grind, despite the prescribed rest. In all fairness, many of us might find that our work:rest ratio in any given workout might be less than the 2:1 we get here even with less metabolically intensive movements than the kettlebell swing and wallballs. Transition fast, don’t let keeping count slow you down and be ready to work on the :00 and :30 each minute and this one is sure to get you “there”.
STR:
Front Squat
3-3-3-3-3
sets across at 90-95% 1rm
WOD
Tabata 8
kettlebell swings (2/1.5)
wallball (20+/14+)
*Athletes work for :20 and rest for :10, alternating between the two movements each work set. Score is total number of reps.
FS: 90# across, but by the time I got to the third or fourth set I realized I should’ve chosen at least 95#, as that’s 90% of my 1RM of 105#. So I did a bonus set at the end at 95#? :D.
WOD: 148 Rx, I think! (1 pd, 14# WB). Ooof, this crept up on me. But Nick egged us on at the end and I was able to make up for some slippage in the middle, and that felt good.
Nice work from a 7:30 of mostly pretty new folks!
Whoo hoo! Way to kill it today!
Thank you! And back at ya with the heavy WOD!
FS: 165#. This was only 85% of my 1RM but felt damn heavy today. Haven’t squatted much in the past 6 weeks.
WOD: 127rx @ 1.5 pd, 16#. I’m not a wall ball fan… ugh.
On sat I did 10×3 front squats @ 90% 145# so I skipped 5×3 today
WOD 96 reps at 1.5 and 16# wall ball… A rare Rx+
Then I ate ALLOFTHEMEAT