Workout of the Day
A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight as January 16th.

B.
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders

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Jason Rahm
Jason Rahm
January 26, 2015 7:00 pm

33, 222#, 6’4″
A.) 8s4r @ 205
B.) 25#/10′; 1 round + 31 reps (1 pullup)

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Michele Vieux
January 26, 2015 7:34 pm
Reply to  Jason Rahm

Yea-ah, Jason! How did it feel compared to last time?

Jason Rahm
Jason Rahm
January 26, 2015 8:36 pm
Reply to  Michele Vieux

The squats were definitely a grind. The last 3 sets I was definitely fighting for the last 2 reps. That’s a nice little triplet too.

Chad Pool
Chad Pool
January 26, 2015 6:26 pm

A) 8 sets of 4 at 205, 205, 205, 215 ,215, 220, 225
B) 1 + 20 pull-ups

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Michele Vieux
January 26, 2015 7:33 pm
Reply to  Chad Pool

Awesome, Chad!

Ryan H
Ryan H
January 26, 2015 5:18 pm

8 set of 4 at 170, cut back today on the lifting. Need a deload.

1 round + 30 Wall Balls + 21 Pullups.

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Michele Vieux
January 26, 2015 7:33 pm
Reply to  Ryan H

Is this your deload week between Starting Strength and Performance?

Ryan H
Ryan H
January 27, 2015 4:44 am
Reply to  Michele Vieux

Yes it is.

Kristina Kurkimilis
Kristina Kurkimilis
January 26, 2015 4:27 pm

8 sets of 4 at 125lbs
2 rounds+4 wall balls!

Cj Martin
Admin
Cj Martin
January 26, 2015 4:42 pm

Nice work Kristina!

Noah Timpano
Noah Timpano
January 26, 2015 4:20 pm

8 sets of 4 with 245lbs

1 round plus 17 rx

Noah Timpano
Noah Timpano
January 26, 2015 4:24 pm
Reply to  Noah Timpano

Make that +32… couldn’t add apparently. Good to see my accounting degree used for good use

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Michele Vieux
January 26, 2015 7:32 pm
Reply to  Noah Timpano

Wow! You were WAY off! 🙂

Todd E.
Todd E.
January 26, 2015 3:56 pm

A. 8X3 @325
B. 1 Round +18WB’s. (Assisted Pull-Ups)

Vic
Vic
January 26, 2015 3:06 pm

A: Stronglifts 5×5
B: 1rd +18
15# wallball (didn’t have a 20# available)
Pullups-Rx
Double Unders-RX

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Michele Vieux
January 26, 2015 7:30 pm
Reply to  Vic

Great job, Vic!

Mike
Mike
January 26, 2015 11:47 am

– Mobility (hips, thoracic)
– Crossover Symmetry (activation) (feeling strong, no pain on negative this time!)
– Double under practice (Coming along! Alternating single-double 1:1)

A: 8×4 @ 125 lbs bear hug sandbag squats…back and hip still feel “off”
B: 1+5 — Got 30 double unders, alternating single-double, 1:1 (attempts counted, but got it more than I didn’t)

– Crossover Symmetry (iron scap)
– Mobility – focused on right hip, which still feels off in the hip capsule (sartorius?)

Cj Martin
Admin
Cj Martin
January 26, 2015 4:42 pm
Reply to  Mike

I love seeing this! Discipline to keeping up basic maintenance with things like the Crossover Symmetry and focused mobility work will make a huge impact long term!

Mike
Mike
January 26, 2015 8:41 pm
Reply to  Cj Martin

Thanks! I wish there was a crossover symmetry equivalent for hip stabilizers…

Jason Rahm
Jason Rahm
January 27, 2015 8:32 am
Reply to  Mike

Try the Hip Circle. It is one of Mark Bell’s Sling Shot products. You can get the same effect from knotting a monster band as well if you don’t mind a little leg hair removal.

http://www.roguefitness.com/sling-shot-hip-circle

Mike
Mike
January 27, 2015 1:40 pm
Reply to  Jason Rahm

Thanks! I’ll check it out.

Andy M.
Andy M.
January 26, 2015 11:39 am

A. FS 8 x 3 x 215
B. subbed AM situps for DU
1 rd + 48
Lightning rod for dumb stuff lately. Dropped an Ikea bookshelf on my foot this weekend. No jumping or running for a bit.

Cj Martin
Admin
Cj Martin
January 26, 2015 4:41 pm
Reply to  Andy M.

Heal quickly buddy!

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Michele Vieux
January 26, 2015 7:30 pm
Reply to  Andy M.

Ikea! Doh!!

Trine Petersen
Trine Petersen
January 26, 2015 9:31 am

A: 90×4, 100×4, 110×4, 115×4, 120×4, 125×4, 125×3, 125×3.
B: 1+40
With 14# wallball.

Cj Martin
Admin
Cj Martin
January 26, 2015 4:39 pm
Reply to  Trine Petersen

Good job Trine!

Ivan
Ivan
January 26, 2015 8:39 am

A. Misread so i did 8×2 85kg
B. 1+30.

Brian
Brian
January 26, 2015 8:28 am

A. 175lb x4 reps for 8 sets
B. 30 wall balls at 20lb
30 Pull ups, no bands
only got 18 double unders – still working on these. After time expired, I continued through to hit 30 double unders.

Cj Martin
Admin
Cj Martin
January 26, 2015 4:39 pm
Reply to  Brian

See my note below to Scott on double-unders!

Brian
Brian
January 27, 2015 5:00 am
Reply to  Cj Martin

Thanks CJ. that’s a good idea.

Jeremy R
Jeremy R
January 26, 2015 6:57 am

A. Started with 225, ended with 255
B. 1+48.

Greg
Greg
January 26, 2015 4:44 am

A. Wendler
B. Fun little burner. 1+33 Rx. Finally got across my barrier of 30 unbroken wall balls to start this workout.

Brian
Brian
January 26, 2015 10:04 am
Reply to  Greg

could only go 22 unbroken – front squats weakened the legs up. Good job on 30 unbroken – I saw your comment before I left and wanted to match you…but I didnt.

Cj Martin
Admin
Cj Martin
January 26, 2015 4:38 pm
Reply to  Greg

Nice work Greg! Wall ball shots are often entirely mental for athletes, who can normally perform many more than they’re willing to perform due to discomfort.

Scott
Scott
January 26, 2015 4:43 am

A. 8 x 3 @ 285
B. Didn’t quite get one round due to my general suckiness at double unders.
Did wall balls with a 14 lb ball to a 12′ target and counted DU attempts.
I got to my 17th DU of round 1.
Definitely not feeling it this morning.

Cj Martin
Admin
Cj Martin
January 26, 2015 4:37 pm
Reply to  Scott

Scott, if you’re not already, I would suggest warming up with double-unders every day. Increase the volume slowly as you become more proficient. For example, start with 30 reps in your warm-up, and over the course of 8 weeks or so, see if you can build it to 3 sets of 30.

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