PERFORMANCE

Warm-Up.

Two sets of:
Run x 200m
PVC-Weighted Cross Bench Pull-Over x 8-10 reps

Followed by…

Two sets of:
Row x 250 Meters
Frog Rocks x 60 seconds

Then…

Every 5 minutes, for 40 minutes (2 sets) for times:
*Station 1 – 1000 Meter Row
*Station 2 – 60 Dumbbell Thrusters (35/25 lbs)
*Station 3 – 800 Meter Run
*Station 4 – 30 Bar Muscle-Ups

 

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BForce
BForce
April 18, 2022 8:50 am

Done, but 30 strict pull-ups instead.

Mike Slagle
Mike Slagle
April 16, 2022 5:21 pm

Saturday night strength session

Pause deadlifts
3 sets of 3 at 305

Push press and push jerk (x2) complex
Up to 155

Travis’s core workout 7 to finish out.

Blake Shealy
Blake Shealy
April 16, 2022 4:15 pm

Did a volume DL workout I found online 😳🥵

209x @ 185 (b/w) … For time
1x, 2x, 3x … 19x, 20x
21:30

Mike Slagle
Mike Slagle
April 16, 2022 5:22 pm
Reply to  Blake Shealy

That sounds brutal! Way to push through and good luck walking tomorrow!

Candy Olkey
Candy Olkey
April 16, 2022 1:38 pm

Yesterdays A. 3 Deadlift w/ Ecc Pause + 3 Deadlift – 155#, 165, 175 B. E5M for 25 min 18 cal AB – 1:40, 1:45, 2:08, 2:15, 2:08 6 Devil’s Press @ 30# DBs – all UB but slllloooww 12 Walking Lunges @ 35# DBs in FC – all UB Round times – 3:07, 3:25, 3:41, 3:51, 3:50 ***You all were speedy on this one…I thought I was gonna die or worse..this really sucked even after a rest day yesterday! C. Tabata x 4 rounds @ 30s/15s work/rest Standing opp knee to opp elbow march/twist (30 +/- reps each set)… Read more »

Mike Slagle
Mike Slagle
April 16, 2022 5:24 pm
Reply to  Candy Olkey

Well done today! I like the tabata ab work you closed with.