A.
Four sets of:
Back Squat x 6 reps
Rest 3 minutes

Choose the same weights you used on January 23. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
For time:
30/20 Calories of Assault Bike
30 Front Squats (155/105 lbs)
30 Alternating Front-Racked Reverse Lunges (155/105 lbs)

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Bryan
Bryan
February 22, 2018 2:16 am

A. Bryan – 165# x 4 reps all sets.
B. Bryan (25 Burpees vs. bike, 135#) – 12:32.

Steve Bielmeier
Steve Bielmeier
February 10, 2018 12:09 pm

Did 1 day later:

A. 225 all sets
B. 10:45, scales to 135lb loaded bar

Michael Newton
Michael Newton
February 9, 2018 9:11 pm

A) 275 for all sets. That was hard

B) 9:35 @ 135. I’m going to be so sore tomorrow. Rowed 30 cals, no bike that counts cals

Janelle Hudgin Winston
Janelle Hudgin Winston
February 9, 2018 8:32 pm

A day behind
A. 85, 105, 115, 125, 125, 130, 135, 135, 140, 145 (f) got in my head and was all done.

B. 21:16 – hit all but 8 CTB. I probably should have scaled the GTO but wanted to push myself with the weight. Had to take a breather after 3 reps and then get back to it.

Silas Schadegg
Silas Schadegg
February 9, 2018 6:38 pm

Did yesterday’s: A. Did liftoff+power snatch instead. Worked up to 160# over 8 sets. I stopped after that. It’s the heaviest I’ve gone on snatch since my ankle surgery in May. My whole left leg felt great! B. 20:25. I accidentally loaded my bar with 165# instead of 155#, I noticed in the first round luckily! Haha, so I dropped it back to 155#. I was able to string two sets of 6 C2B in one of the rounds, so I was happy about that! I’m trying to be on here more regularly now! I’ve been traveling all over the… Read more »

Chad Evans
Chad Evans
February 10, 2018 2:46 pm
Reply to  Silas Schadegg

Great job on the snatches! Glad your ankle felt good during it. Keep posting!

Silas Schadegg
Silas Schadegg
February 10, 2018 3:06 pm
Reply to  Chad Evans

Thanks! Will do!

Jared Smith
Jared Smith
February 9, 2018 5:34 pm

A: 225, 245, 245, 255
I need to do some movement correction on my back squats. I keep hitting a hitch about halfway through the push where my rear pushes out and up, and I have to fight to keep my chest up.

B: Rx’ed 12:09
Did 6/4/6/6/4/4 on FS
Did 10/10/10 on SS

C: Sled pushes and pulls with 180# added, 4 supersets 20 yards

Joey Maltais
Joey Maltais
February 9, 2018 4:59 pm

Strength session this morning
Tonight I wanted to get some conditionning done, felt like it had been awhile since I did a « longer » session and since I ran so I decided to
Run 5km : 23:30 (on treadmill)
Definitely a lifetime PR!! Glad I pushed through the cramps… it was tough but it’s always worth it!
Have a great weekend everyone

Mike Slagle
Mike Slagle
February 9, 2018 5:03 pm
Reply to  Joey Maltais

Great work out of you too bro!

Mike Slagle
Mike Slagle
February 9, 2018 4:12 pm

A. 235×6, 255×6, 255×6, 255×6
B. Subbed row and down to 135
10:48
C. 6 min plank challenge

Joey Maltais
Joey Maltais
February 9, 2018 4:59 pm
Reply to  Mike Slagle

Killed it Mike! Great work man

Candy Olkey
Candy Olkey
February 9, 2018 4:10 pm

A. BACK SQUAT
Warm up x 6 @ 85#, 105, 135 then..
160# x 6, 5(form went south on 5th rep)
155 x 6, 4/1( again form became an issue)
B. For time – 10:34
Row 20 cal – 1:20
30 FS @ 105# (5,5,3,3,3,3,3,3,2) – 4:39
30 ARL @ 105# (5,5,3,3,3,3,3,3,2) – 4:35
***Gonna feel this one for the next couple days!

David Franco
David Franco
February 9, 2018 3:07 pm

A. 225×6/225×5/215×6/215×6
B. Scaled down to 135lb. Still too heavy. Rowed 30cal. 30 FS. 22 rear lunges and had to stop. 18:36.

Trion Horgan
Trion Horgan
February 9, 2018 2:32 pm

A. 225/235/245/255. Same as 1/23

B. Rx’d 11:49. Trying to figure out how to rack up quick cals on the AB. Definitely went out too hot. Off the bike at 1:20 and I was hyper ventilating. Did 5’s on FS and 6’s on lunges. Had to take longer breaks in the beginning to get my breathing under control. Good knowledge for the future.

Dustin Coughenour
Dustin Coughenour
February 9, 2018 2:07 pm

A. Front squat as I’m following a squat cycle
135×10, 185×10, 225×10, 275×3, 295×2
B. 10:30 Rx
10/11/9 front squat
8/7/7/8 lunges a lot of resting didn’t want to waste the clean

C. CT fletcher armed warfare

Joey Maltais
Joey Maltais
February 9, 2018 7:28 pm

Just took a look at what C is and it looks brutal lol. Awesome work!

Dustin Coughenour
Dustin Coughenour
February 10, 2018 3:31 am
Reply to  Joey Maltais

Yea it crushes your triceps it’s my go to when I’m craving an arm pump! Great work to u also brother!

Luke Tipton
Luke Tipton
February 9, 2018 1:19 pm

Luke
A: 245, 255, 260, 265
B: 10:15

Anika
A: 135, 155, 175, 180
B: 6:39

Jay Pennypacker (M/54)
Jay Pennypacker (M/54)
February 9, 2018 1:10 pm

WU: two rounds of:
12 barbell rollouts
6 strict dips
400 m run
12 air squats
A. 265X6/275X6/285X6/295X6 all should’ve been 10 pounds heavier
B. 30 cal row-1:20
30 front squats-125#-4:47 10/10/10
30 alternating front-racked reverse lunges-125#
8:49-6/6/6/12

José Montañez
José Montañez
February 9, 2018 12:57 pm

A. Backsquats Rx (all x6) – 275/285/305/315

B. 9:53 Rx. I took wayyy to long to start the lunges after the frontsquats (I was mad at myself). Also, it took me longer to finish the lunges. I had to deviate from reps plan when the bar slipped out of hands after only 5 reps, on my first round ???

Steven
Steven
February 9, 2018 10:40 am

Usually I choose between the Thursday of Friday workout, whichever rounds out the week the best. This time I didn’t want to miss out on any of the movements so I created some kind of a monster, haha. A1. Backsquat 4×6. Up to 130kg/285lbs A2. Every 2min for 20min (10sets) 2 clean lift off + power clean. Up to 100kg/225lbs B. 5 rounds for time: 30 Cal AB, 6 Ground to Overhead at 155, 12 C2B Pullups. 21:30 Accessory work. Every 2min for 12min alternating between (using 2x12kg kettlebells): 20x Right Leg Bulgarian Split Squat 20x Left Leg Bulgarian Split… Read more »

thelonghorn
thelonghorn
February 9, 2018 11:31 am
Reply to  Steven

I’m surprised you didn’t die earlier!

Janelle Hudgin Winston
Janelle Hudgin Winston
February 9, 2018 3:35 pm
Reply to  Steven

Good Lord! I would have been dead after B. Good work!

Wes in Denver
Wes in Denver
February 9, 2018 7:57 am

Long time follower, first time poster. I’ll try to be consistent in future postings. If anyone needs a quick workout close to DIA, let me know.

A) 185, 225, 245, 275
B) 9:23 Rx (1:47 after bike, 5:30 after F.S.)
– Spent way to much of a break between F.S. and reverse lunges.

Chris M.
Chris M.
February 9, 2018 7:59 am
Reply to  Wes in Denver

Welcome aboard – great work.

Joey Maltais
Joey Maltais
February 9, 2018 10:01 am
Reply to  Wes in Denver

welcome!

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Michele Vieux
February 9, 2018 11:56 am
Reply to  Wes in Denver

Hi Wes! Welcome to the club!

Mike Slagle
Mike Slagle
February 9, 2018 4:08 pm
Reply to  Wes in Denver

Welcome!

Trion Horgan
Trion Horgan
February 9, 2018 4:39 pm
Reply to  Wes in Denver

You killed it today. Awesome work!

Chris M.
Chris M.
February 9, 2018 7:48 am

… overnight power failure so unintentionally caught up on some rest …
A. Backsquat (As Rx): 6 x 275, 285, 295, 305 (315 next time?)
B. DNS
… I’d like to say B looks “fun” and that “I’ll look to make it up” – but I’d be lying … have a good weekend folks … that was a big training week.

thelonghorn
thelonghorn
February 9, 2018 11:33 am
Reply to  Chris M.

Are you still using a plug into the wall alarm clock? Times must be tough in Canada. On another unrelated note, I also unintentionally slept in because my iPhone updated overnight 😉

Chris M.
Chris M.
February 9, 2018 4:00 pm
Reply to  thelonghorn

This whole “electricity” thing is pretty new … we’re still trying to figure it out ?

jorge gonzalez
jorge gonzalez
February 9, 2018 4:03 pm
Reply to  Chris M.

????

Candy Olkey
Candy Olkey
February 9, 2018 11:47 am
Reply to  Chris M.

Come on guys…everyone knows that u set ur phone alarm and a wall clock! At least that’s what ya do when ur getting up between 12:30-1 am!

Joey Maltais
Joey Maltais
February 9, 2018 1:58 pm
Reply to  Chris M.

I hit the snooze button twice this morning without really realizing it. Then my 2 1/2 year old daughter came in our bedroom… for once I was happy to go put her back to bed!! Thanks to her I made it to the gym lol

Candy Olkey
Candy Olkey
February 9, 2018 4:12 pm
Reply to  Joey Maltais

Snooze….really?? I’ve never used the snooze…

Joey Maltais
Joey Maltais
February 9, 2018 4:53 pm
Reply to  Candy Olkey

Figure of speech lol… i use my phone’s alarm and by snooze I meant whatever button stopped the ringing

Trion Horgan
Trion Horgan
February 9, 2018 4:42 pm
Reply to  Chris M.

Dooode this happened to me Monday and it was great. Except for the fact that I dropped off my son late to school. ?‍♂️
After doing B and going 5 straight I concur with your DNS on B. I can tell it is going to haunt me for a few days…

jorge gonzalez
jorge gonzalez
February 9, 2018 7:18 am

A) 1000 mts run. Time: 5’31” This is 15″ off my PR but after the heavy work this week, I’ll take it. I was consistent in the pace, never going balls to the wall but never crawling. B) OT2M x 6: 1.1.1 strict pull ups. Rx called for 5-15 every 2 minutes, I would have been able to do 5 maybe on the first set and then crash so I decided to scale this to cluster work and only 3 reps per set. I need to do more strict work. C) AMRAP 12′: – 6 pull ups – 12 american… Read more »

ColoradoLivin
ColoradoLivin
February 9, 2018 7:12 am

The dreaded front rack lunges!

A.) dropped weight and worked on extreme tempo/ form today. 135 lbs at 52X0

B.) done at 115 lbs. 9:15