A.
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.
B.
For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)
A. 275, 305, 325, 305, 325, 345
B. 9:37… Only 35 cals on the rower though…capped it at 2 mins. Front squats felt better than I expected
A. Up to 265lb.
B. 9:17. 40 cal row. Scaled fs to 135lb. Messed up and did box jump over w/out burpee. AAARRRGGHHH!!!
A. #315, 330, 350, 330, 350, 370
***stayed on the lighter side of %
B. 8:30 rx with 40 cal row
Luke
A. 225, 240, 255 (Only had time for 3 sets)
B. 10:07 (w/ row. Our setup also adds roughly 30s+ to each 400m)
A. 225, 245, 265, 245, 265, 280
B. 9:09 – front squats and burpees got to me
Home with yet another sick child. Will it ever end? Couldn’t do A at home. No rack and not enough weights… 🙂 B. Had to row instead of AB 8:44 I realized after I ran that my timer had paused because I changed songs, so I had to do the run again. Then I had to move the box back and forth out of the way, because my space is tiny. (I can’t wait to move!) C. 3 x 10 z press 20# DBs 10 Mostly strict CTB. Tried for a strict HSPU, but I could only get up about… Read more »
Some days are like that, even in Australia. Despite it all you made it happen. It doesn’t end, Janelle but your capacity increases so the blessings become easier to carry. Keep it up!
Thank you Ryan 🙂 Encouragement is always welcome after days like today!
18.1….finally. ?
Rx: 7+4. 228. I was guessing around 230 so I am pretty happy with that. The press work yesterday wasn’t the best thing but I just had to jerk pretty solid with the DBs to make sure they went up. Quick singles on the last 2 rounds of T2B.
Great score Ryan! Well done!
Thanks, Chad. That was a long 20 minutes but it was good.
This was not gonna happen not ready for BS yet
Lateral step out
Crabby squat walk
Monster walk fwd/ back
For time (sat modified)
500m row
15 American KBS 35#
30 abmat sit-ups
200m run
30 abmat sit-up
15 KBs
1000m row
15 KBs
30 ab sit-ups
200m run
30 ab May sit-ups
15 KBS
500m row
17:34
3 sets
Side plank hip and 10 reps each side
Bridge with hip and slow reversal 10 reps
Legs were a little smoked from 18.2 yesterday and the weekend. I want to hit these squats strong so changed it up a bit today and will get them in tomorrow.
A. EMOTM 20 min (5 sets ea)
Push-ups x20
KBS x20
Pull ups x10
Hollow rock x:45
B. Tabata Double Unders
That’s a nice combo for A. brother??
A. Back Squat
— 275 x 5
— 300 x 3
— 315 x 1
— 300 x 5
— 315 x 3
— 340 x 1
B. Rx: 7’25” — huge win on the Assault Bike for me. Goal was to go nuts, like Lego Batman nuts, and was off the bike at 1’25”. My legs were so shot after that I pretty much galloped those 400 meters.
Fun.
dude, smoked that METCON
Dude didn’t you blow a knee like a few weeks back? Animal – truly.
Who never skips leg day? Batman! Neither does Teddy. Huge numbers buddy!
“LEGO Batman nuts” love it crushed it brother!
Wow
Vegas hotel fitness area.
A) Squats in a smith machine. 250, 265, 280, 265, 280, 300
B) no idea on time. Row instead of bike. Used 75# DBs for squats. Were really hard to swing up to shoulders together.
Vegas now? You on tour? Now you are pretty close.
Way to make it happen, Wes.
Hahaha. Just a weird two weeks of travel.
A- 295/315/340/315/340/370 wanted to hit old 1 rm
B- 7:34 rx
That is an impressive squat.
A. 275/285/315/275/285/315
B. As Rx 7:43
Even ran outside with the dang snow ⛄️
What a beast!!! ???❄️
Impressive work man
A: 195/220/235/220/235/250
Felt strong. Bar didn’t slow much at 250. I smell a PR coming…
B. Scaled to 135#: Burpee box jumps hurt. But I’m getting better. My bike and run are MUCH improved!
I bet it’s the new shoes… (Got the new Invictus Metcon 4s!).
Gotta be the shoes!
Those are pretty sweet.
Got back into back squats today, and it felt good
A.
1 – 225
2 – 260
3 – 295
4 – 275
5 – 315
6 – 340
B. 9:03 Rx’d, man 155 got heavy quick
Test for work:
Max anchored sit ups 1m: 47
Max push ups 1m: 53
Max strict pull ups unbroken: 19
1.5 mile run: 10:53
Nice. That is great on all counts. Really impressive with the run and the pull-ups.
Come on, no sprint!? Those are some great scores.
No sprint, I’d do rounds of sprints over that mile and a half though.
We have to do a 300m sprint between the sit-ups and push-ups… it just makes the 1.5mi more painful. Your push-ups are legit bro.
Thanks
Did you pass the test? I’d assume so those are some impressive numbers.
I did
Awesome!
Started out today with 1 set of Squat Therapy Banded hip flexor stretch x 60s banded dead bug iso hold x 60s banded clam shell iso hold x 60s each side band fire hydrant iso hold x 60s each side banded monster walk x 12 steps forward and backward banded lateral walk x 12 steps each direction ***Thank you @michelevieux:disqus all of that made the squats sooooooo much better! Back Squat Warm Up EMOM x 3 reps @ 85#, 105, 135 A. Back Squat 145# x 5 155 x 3 165 x 1 155 x 5 165 x 3 175… Read more »
You really pu in the work for that core. Good work, Sister.
Glad the warm-up helped!!
Your core warmed up yet? Lol great work
A.) bulg split squats up to 70 lbs dbs
B.) 9:00 on the dot. 120 lb squats, RX on box jumps. Lost a little time on the transition to the treadmill. Felt like I had more in me on this one. I think an 815 was doable.
Wow. Heavy BSS.
A.
Set 1 – 315×5
Set 2 – 330×3
Set 3 – 355×1
Set 4 – 330×5
Set 5 – 355×3
Set 6 – 395×1
B. 9:25 (AB was not working, so I rowed). Everything else was Rx. Geesh, I really hate burpees lol.
Sorry, I forgot to post yesterdays workout but, I did do it! Promise! ?
HOLY HELL BACK SQUAT JOSE…NICE!!
So strong!
Strong man, strong, well done
A. Used 130 kgs as RM. Used percentage on the right hand side.
As RX’d 10:19 really sluggish.
Row took me 3:11.
Way to stick with it Fernando…you finished and that’s what matters!