PERFORMANCE

Warm-Up.

One set of:
Assault Bike x 2 minutes at 70% effort
Kettlebell Deadlift x 6 + Suitcase Carry x 30 Meters, right
Kettlebell Deadlift x 6 + Suitcase Carry x 30 Meters, left
(Perform deadlifts with bell in between the feet, perform carry with bell held by side)

Followed by…

Assault Bike x 60 seconds at 80% effort
Kettlebell Romanian Deadlift x 10 reps (control the lowering portion and start to prime hamstrings, especially if you are working on Performance today)

Followed by…

Assault Bike x 30 seconds at 90% effort
Kettlebell Swing x 10 reps

Then…

A.
Every 2:30 for 15 minutes (6 sets) of:
3-Position Clean @ 50-60% of 1-RM Clean
(Hang Clean + Hang Clean Below Knee + Clean)

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
12 Hang Power Cleans (135/95 lbs)

These should be sprint intervals! Attack these hard and you should have plenty of rest to repeat the effort with similar intensity. If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.

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Bryan
Bryan
April 23, 2022 7:17 am

2:27, 2:47, 2:49

Logan Harris
Logan Harris
April 22, 2022 4:30 pm

A. 135,135,145,145,155,155
B. 2 rounds only… 1:20,2:04… went a little too hard on the first. Sprints need some to gain consistency; it’s been a while since I pushed pushed. I pushed on this one.

Getty
Getty
April 22, 2022 5:11 am

A. 165/185/185/195/195/195
B. 3 rounds
30 Cal on Echo Bike (Forgot the conversion, but wow those last couple cals took awhile)
12 hang cleans 135 UB

1:28/1:42/1:54 (I gotta work on sprints, that fell off too quick)

Brian F
Brian F
April 21, 2022 8:15 pm

This one was just fun and got me in a flow state the whole time.

A. 125 all 6

B. 2:05, 2:10, 2:30 total times for rounds
HPC done at 105 UB

Janelle Winston
Janelle Winston
April 21, 2022 5:33 pm

I really enjoyed that complex.

A. 85,95, 105, 115, 125, 135.

B. Chose to run outside instead of the AB.
It’s been a long ass winter and spring has finally shown up in AK. And by that I mean there is still snow everywhere but it’s sunny and 45 degrees. Mud all over the roads.

400 m run
10 HPC

2:21, 2:20, 2:20

All HPC UB.

Aaron Danielson
Aaron Danielson
April 21, 2022 5:32 pm

A. 110-115-115-120-125-125#
B. 30 cal ebike and 115# 2:45-2:55-3:03
had fun experimenting: went all out on e bike rd 1 1:08 then missed my first hpc and stood there looking like a fish out of water. rd 2 a bit more pacing but still not enough 1:37: next was 1:45. I thought I would do the hpc unbroken, way off. Would have had a faster total time pacing the bike at 1:45 and doing the cleans faster. I enjoyed the learning though!

Mugu
Mugu
April 21, 2022 5:04 pm

Nice warm up

All cleans sets done at 135

3 sets
30 cal bike
12 hang cleans (95)

Shoulder is doing better with some physical therapy. Need to not rush back.

Tanner
Tanner
April 21, 2022 4:09 pm

A) 3 pos power cleans
135/145/155/165/175/185

B) 30 cal bike 12 hang power cleans 135
Round 1- 1:34
Round 2- 1:40
Round 3- 1:48

Candy Olkey
Candy Olkey
April 21, 2022 11:58 am

A. 3 Position Clean – 55#, 60, 65, 70, 75, 80, 85 B. E5M for 15 Min 20 AB Cals – 1:33 / 1:38 / 1:48 12 HPC @ 85# – 6/6 all rounds Round Times – 2:49 / 2:56 / 2:56 C. Tried out Travis’ new Core work I saw on Instagram 2 Rounds Secret Squirrel D-Ball Crawls x 10′ WB Alligator Crawls x 10′ Dragon Flag (2 leg, single leg w/ other leg bent, both legs bent) ***These were definitely tough! Really hits the core and takes a little more coordination than I have..but I’ll keep working at… Read more »

Peej
Peej
April 21, 2022 9:55 am

A

95,125,145,155,165,165
form was horrible set 6 🤦

B. 2:30 230 4:00 w/echo

Gassed today

Candy Olkey
Candy Olkey
April 21, 2022 12:11 pm
Reply to  Peej

I hear ya on the gassed part PeeJ! I’m just glad we didn’t have to go even 1 more round or I would have been over that 2:00 mark for the AB.

Blake Shealy
Blake Shealy
April 21, 2022 7:51 am

A. 125, 130, 135, 135, 145, 155 (form, form, form!!)

B. RX w/ Echo bike (6:43 total)
1:54, 2:14, 2:35

Candy Olkey
Candy Olkey
April 21, 2022 12:01 pm
Reply to  Blake Shealy

Great work Blake!

Luke Tipton
Luke Tipton
April 21, 2022 7:31 am

A. 135, 145, 155, 160, 160, 160

B. 1:50, 1:36, 1:30 w/ Echo Bike

Candy Olkey
Candy Olkey
April 21, 2022 11:59 am
Reply to  Luke Tipton

Holy Smokes this is fast Luke..did you even breath through it? Outstanding!!

Luke Tipton
Luke Tipton
April 21, 2022 12:44 pm
Reply to  Candy Olkey

Ha! Thanks Candy, this one is definitely in my big-guy wheel house.

Theo
Theo
April 21, 2022 2:06 am

A.
Every 2:30 for 15 minutes (6 sets) of:
3-Position Clean @ 50-60% of 1-RM Clean
(Hang Clean + Hang Clean Below Knee + Clean)

50-50-60-60-60-60kg

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of BikeErg
12 Hang Power Cleans (135/95 lbs)

Didn’t have an assault bike so did bikeErg instead.

1: 1:58, 2: 1:58, 3: 1:55
Total: 5:51

Candy Olkey
Candy Olkey
April 21, 2022 12:00 pm
Reply to  Theo

Theo those round times are crazy fast..outstanding!