PERFORMANCE 

Warm-Up.

One set of:
Assault Bike x 3 minutes, nasal breathing only

Followed by…

One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo

Then…

A.

Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

B.

Three rounds for time of:
20/15 Calories of Assault Bike
10 Dumbbell Devil’s Presses (50/35 lbs)

Compare results to March 14, 2022.

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Adam
Adam
August 9, 2022 3:39 pm

36m
285/255
Rx 8:17

Dris
Dris
August 9, 2022 6:29 am

8:20 Rx. Squats based off 300

Toni
Toni
August 8, 2022 11:35 pm

7:18

Logan Harris
Logan Harris
August 8, 2022 5:54 pm

A. 345-355-355/325-325-325
B. 7:58 Rx (slower than last time)

Aaron
Aaron
August 8, 2022 3:37 pm

A. 3×2 202.5 3×4 185
B. rx 9:22

Joha
Joha
August 8, 2022 1:49 pm

B: 8’40”

Anika Tipton
Anika Tipton
August 8, 2022 1:36 pm

A. Sets 1-3: 2×205#
Sets 4-6: 4×185#
B. 10:09

Candy Olkey
Candy Olkey
August 8, 2022 12:16 pm

A. Back Squats – based off 190#
165×2, 165×2, 165×1, 155×3, 150×4, 150×3

B. 3 Rounds for time – 9:32
15 Cal AB – 1:16 / 1:38 / 1:43
10 DB Devil’s Press @ 30# DBs – all UB (barely)
***13s PR from March with the same scaled weight on DBs

C. Day 7 of T-Nation 100 UB Rep Bicep Curl Challenge – 15# x 53
***12 less than say 6…ugh 😥
Feeling really tired and not enough focus all the way around today!

Cj m
Cj m
August 8, 2022 12:07 pm

A 315, 325, 345 x1. 315 315 315×3
B 12:10

Andrea Arzillo
Andrea Arzillo
August 8, 2022 12:01 pm

A. 88% & 80%
B. Rx 6:29

Alban
Alban
August 8, 2022 11:40 am

A: 247.5# and 227.5#
B: subbed 20cal AB for 25cal Row
50# dbs
9:29

Jeremy Hammock
Jeremy Hammock
August 8, 2022 11:01 am

A.
Emom 2:15
Heal elevated squats
5-135 5-185 5-215
Back squat
2-315 2-325 2-325
4-295 4-295 4-295

B.
3rds
20 cal row
10 clean press 40s
Not getting after my back on Monday haha
6:49

Cody B
Cody B
August 8, 2022 10:13 am

A: @255
@ 225

B: 8:30 20 cal row/ 40db’s

Chris Mc
Chris Mc
August 8, 2022 9:51 am

A.Sets 1-3 @315lbs
Sets 4-6 @285lbs

B. 9:07 Rx

Kayla Breitstein
Kayla Breitstein
August 8, 2022 9:51 am

B.) 9:11 🥵

Jake
Jake
August 8, 2022 8:54 am

Squats at 315 and 295

METCON
Sub AB for Elliptical

9:43

Clay Golightly
Clay Golightly
August 8, 2022 8:52 am

M 50
A. Sets 1-3 @ 295# sets 4-6 @ 265#
B. 12:02

Getty
Getty
August 8, 2022 7:39 am

Only time for A, student athletes are back and cuts into my Mondays.

1-3 = 450×2
4 = (didn’t listen tried to go 425 instead of 415…was humbled with 2 reps)
5-6 = 405×2

Did a series on the bamboo bar

Will get some steady state cardio work in later today after patients.

Mike Slagle
Mike Slagle
August 8, 2022 7:12 am

Only time for A today.
Sets at 285
Sets at 255
That was the low end, but it was all I had today.

Lee
Lee
August 8, 2022 3:31 am

A.
3 sets of 2 @255
3 sets of 4 @ 235

B.
12:08