PERFORMANCE

Warm-Up.

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)

Then…

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps @ 75-80%

B.
For time:
800 Meter Run
40 Strict Handstand Push-Ups
40 Ring Dips
800 Meter Run

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Chris Capozzi
Chris Capozzi
July 16, 2021 9:46 am

16:10 with kipping HSPU

Runs: 3:30 / 4:00
HSPU: 12/8/5/6/5/4 (5:00)
Ring Dips: 7/7/7/7/7/5 (3:30)

Blake Shealy
Blake Shealy
July 15, 2021 6:37 pm

Took Wed off, so I knocked out 7/14 FS workout:

A: FS, 2x @ 235, 255, 280, 300, 300
B: 20# WB & toe to barbell (on j hook from squats): 11:56

I kinda suck at all these CF specific movements😬 it’ll take some practice, but I appreciate y’all!

(36 y.o., 180#)

barefoot squatter
barefoot squatter
July 16, 2021 9:46 am
Reply to  Blake Shealy

Man, if these are your ‘kinda suck at specific movements’ results, I’m dying to see what they’ll look like in another year – killin it

Blake Shealy
Blake Shealy
July 16, 2021 10:05 am

It’s the MU’s and things like snatches/double unders. I just need to figure out form/technique. Thanks tho!

Mike Slagle
Mike Slagle
July 15, 2021 2:52 pm

A. Bench press all done at 185

B. Yesterday’s front squats up to 255. That was harder than I expected too after not doing them much recently.

C. Today’s metcon
HSPU done as 20 Arnold presses at 44 lb and 20 zpress at 44 lb.
15:42
Runs were 3:40 or under. Ring dips mostly 2s and quick singles.

D. To get in the T2B reps from yesterday I did a 12 min emom
12 T2B
20 seconds side plank on each side.

Barefoot Squatter
Barefoot Squatter
July 15, 2021 8:48 pm
Reply to  Mike Slagle

is that all u did today? 😁

Candy Olkey
Candy Olkey
July 15, 2021 12:52 pm

Yesterdays A. Front Squats – based off 145# 2RM 85#, 115, 125, 135, 145 ***planned on attempting 150 but that second rep at 145 was a struggle. Glad to match my all time 2 RM and when we last did this one I only got 1 rep at 145..that’s a win in my book B. For Time – 14:52 75 WB (14#/9″) – 15/15/10/10/10/10/5 50 T2B (strictish) – 25/13/8/4 50 WB – 15/10/10/10/5 25 T2B (strictish) – 15/10 25 WB – 14/10 **2s slower than on sept 14, 2020 C. 1 Hour for Quality Pool Time ***SERIOUS lack of sleep… Read more »

barefoot squatter
barefoot squatter
July 15, 2021 1:26 pm
Reply to  Candy Olkey

Awesome job today! Matched all time 2 RM and only 2 sec slower on the metcon with poor sleep is really incredible.

Mike Slagle
Mike Slagle
July 15, 2021 2:53 pm
Reply to  Candy Olkey

Great work candy! I’m most impressed by your active recovery work! Look at that growth!

barefoot squatter
barefoot squatter
July 15, 2021 12:35 pm

Did yesterday’s
A – 250#, 255, 260, 260, 260 (wow FS are difficult after not having done in a long while)
B – no metcons on squat days to prevent quad cramps, but holy hypertrophy Batman, that would’ve left my legs seizing up for days

Candy Olkey
Candy Olkey
July 15, 2021 12:56 pm

I would have to agree on the difficult FS part! Each set I stepped up to the bar and started to put it on my back. I work my core a lot, but when it comes to FS I always feel like I’m really upper body weak…in reality it’s front rack weak!! As far as part B…it didn’t really bother my legs much at all…but my shoulders and forearms are on FIRE!

barefoot squatter
barefoot squatter
July 15, 2021 1:27 pm
Reply to  Candy Olkey

My upper body was def starting to fold in a bit coming out of the hole on those later reps

Mike Slagle
Mike Slagle
July 15, 2021 2:54 pm

Well done BFS!

Janelle Winston
Janelle Winston
July 15, 2021 10:39 am

No time for both again today so did B

B. 17:34

15 strict HSPU / 25 kipping – needed to move it along because of plans.
RD were toe assist/jumping.

Killer!

Candy Olkey
Candy Olkey
July 15, 2021 12:58 pm

I’m not sure I would have made the wise choice like you did with which part to do. I love Bench press and B just kind of looks gross. Great work Janelle!!

Mike Slagle
Mike Slagle
July 15, 2021 2:55 pm

Great work janelle! Hope you are doing well!

Andrea De Vries
Andrea De Vries
July 15, 2021 6:47 am

Part A. Worked with 95lb
Part B. 19’07”.
HSPU done with feet on 30” box
Dips on rings scaled to feet on ground
HSPUs and dips broken into 10/10/10/10

Candy Olkey
Candy Olkey
July 15, 2021 12:58 pm

Outstanding Andrea!