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General Fitness 04.06.15


General Fitness 04.06.15

Prep Work
Same as Comp

Taking your heaviest squat within the last 6 months and use for a baseline with squats
5X3 Tempo Back squat 75%
3321 (3 count down, 3 count hold, 2 count drive up, 1 count locked out)
****All sets should be done with the same weight, if percentage is to heavy today drop your 1RM by 5-10%

12 Min EMOM
Even min 10 Standing strict DB KB Press (LVL 2 option 4-6 Strict HSPU)
ODD Min 4-8 Strict pull ups

WOD Optional
2 Rds of
400M Run
50 American swings 53/35

Cool Down

Post results

4 Responses

  1. Teressa

    5×3 tempo squats at 115lbs- these were fun! These were definitely working my hamstrings by the last set.

    12 min EMOM:
    Started with blue kettle bells and started to use the pinks when I got tired. Tried to do at least 5 reps with the blues every round.
    Used a blue band for strict pull-ups, did 6-8 every round.

    Did the optional WOD, we didn’t keep track of time. Used the yellow KB. Broke the American swings into 3 sets the first round (20, 15, 15) and then a few more breaks for the second round.

  2. Tiffany Carley

    5×3 tempo squats @ 165. These were a little tough. Had to really concentrate on keeping core tight and legs working, so I didn’t use my back. Ashley assured me that tempo squats would help me pr, so I’m all for tough tempo squats now! 🙂
    12min EMOM
    Used #35 kb for all strict press managed to get 10 every rd
    Used green band for pull ups got 4 or 5 each rd.
    Thank you for the extra conditioning!!
    1st 400m was 2:35
    2nd 400m was 3:15
    35 kb for American swings.
    1st set into 25, 15, 10
    2nd set 5 sets of 10
    Hopefully with extra conditiong those 400m times will improve 🙂

  3. Serena

    Tempo squats @135
    Really fun, I loved the tempo squat!

    First set with yellow kb + 8 pull-ups with green band
    All sets after with blue kb + 6, 6, 4, 4,4
    Broke the last few sets of kb into 6 with 5 second rest then 4 to finish.

    Ran immediately after WOD
    Blue kb and did 50 non-stop, completed both rounds with no rest. Did not watch time, just went as hard as I could.

  4. Vanessa Esquivel

    5X3 Tempo Back squat – 85, 105, 115, 125, 135

    12 Min EMOM
    Even min 10 Standing strict DB KB Press – First round used 26s, and finished with 18s because I tweeked my shoulder in the first round.
    ODD Min 4-8 Strict pull ups – Used orange band for the first round, and red band to finish, except I used both orange + red in the last set.

    WOD Optional
    2 Rds of
    400M Run
    50 American swings 35
    I think my time was almost 11 minutes on this.

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