PERFORMANCE AND FITNESS

Warm-Up.
One set of:
Row, Run, or Bike x 5-10 minutes at a moderate pace. This untimed warm-up is a great opportunity to practice nasal breathing.

Two Sets of:
Single-Dumbbell Goblet Squat x 10
Single-Arm Push Press x 5 per side
Kip Swing x 10
Single-Dumbbell Box Step-over x 5

“Gas Tank Half Full”
Four rounds for time of:
600 Meter Run
20 Thrusters (75/55 lbs)
15 Chest-to-Bar Pull-Ups
10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)

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Getty
Getty
April 7, 2022 9:20 am

2 a day… did yesterday in the early AM, then 4 hours later…

2 rounds
750m Row
20 Thrusters (75)
15 Pull Ups
10 DB Box Step overs (50s, 20″)

14:30

Exhausted, but getting back into the rhythm

Blake Shealy
Blake Shealy
April 2, 2022 4:12 pm

Did yesterday’s bench workout:
195 x 5
220 x 3
235 x 1
240 x 3
245 x 2
250 x 1
255 x 1
(Missed 260 … punished myself with 10x @ 185)

Metcon: 44 box jump-over burpees in 5 mins
(actually proud of myself for this one)

Happy with 250+, but I’ve e dropped 10-15% from PB from powerlifting. Honestly, I prefer this…😁

Last edited 1 year ago by Blake Shealy
Aaron Danielson
Aaron Danielson
April 2, 2022 12:51 pm

Made up strict diane: 8:29 225# dl/ hspu strict and scaled with green+ red bands my strongest strict diane as far as I can tell.

B. hip thrusts 185#/ red band/ tuck sit in 10 on/5 off

Candy Olkey
Candy Olkey
April 2, 2022 12:17 pm

Took Wed-Fri off due to prep/recovery for minor surgery but back at it today with a little bit of this and that… A. Bench Press 90#x5, 105×3, 120×1, 110×3, 115×2, 122×1, 125×1 ***Still a mile away from my 150 PR..but inching my way back. B. Desire – 54 reps ***3 less than my PR..had 2 trip ups which didn’t help..but glad to be in the ball park of my PR. C. 3 sets for quality BB Hip Thrusts x 6 @ 21X1 – 200# / 210 / 220 Band Pull Aparts x 30 Leg Press x 6 – 360# /… Read more »

Alban
Alban
April 2, 2022 11:00 am

600m run
20 thruster 75#
15 CTB on rings
10 DBs BSO 50# @ 20″

31:12

Theo
Theo
April 2, 2022 9:49 am

“Gas Tank Half Full”
Four rounds for time of:
600 Meter Run
20 Thrusters (75/55 lbs)
15 Chest-to-Bar Pull-Ups
10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)

26:37min

Mike Slagle
Mike Slagle
April 2, 2022 9:09 am

Mix and match from the week.

Bench press
Up to 225

Strict Diane done with 44 lb kb zpress
6:09

Travis’s core workout 5

I had a great week away hiking and I got in some HR pushups and ab work in along the way as well.

Candy Olkey
Candy Olkey
April 2, 2022 12:19 pm
Reply to  Mike Slagle

A week away hiking sounds AMAZING! Great work today Mike…I’m not sure I would have picked Strict Diane to catch up on 😨🤣!

Mike Slagle
Mike Slagle
April 2, 2022 2:03 pm
Reply to  Candy Olkey

Thanks! It was really fun and refreshing. The hikes were great and I got some time kayaking as well.

Well done on desire. I picked Diane over that one!

Chris
Chris
April 2, 2022 8:46 am

Four rounds for time of:
600 Meter Run (with 40lbs in the jogging stroller!)
20 Thrusters (35lb DBs)
15 Pull-Ups
10 Dumbbell Box Step-Overs (50lb DBs; 20″ box)

35:38

Last edited 1 year ago by Christopher Capozzi
Mike Slagle
Mike Slagle
April 2, 2022 9:10 am
Reply to  Chris

Well done today! I like the addition to the runs!

Chris
Chris
April 2, 2022 9:21 am
Reply to  Mike Slagle

Whatever it takes to squeeze in a workout!

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