PERFORMANCE 

Warm-Up.

One set of:
“Weight-Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 3 reps @ 32X1

Followed by…

Two sets of:
V-up x 10 reps
Slider Seal Walk x 25 feet forwards, 25 feet backwards

Then…

A.

Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)
Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)
Station 3 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011
Station 4 – Front-Leaning Rest on Rings x 40 seconds

B.

For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

Compare results to January 17, 2022.

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Tanner
Tanner
June 17, 2022 5:08 pm

16 minutes

Mike Slagle
Mike Slagle
June 17, 2022 4:20 pm

Yesterday’s workout
Strict press
115×4, 125×4, 125×4, 135×3
Push press
135×4, 145×4, 145×4, 155×3

Metcon done with 800m run to take advantage of an amazing day.
4:00, 4:05, 4:09
Runs were all 3:32-3:34

Jeremy Hammock
Jeremy Hammock
June 17, 2022 2:09 pm

A.
8 reps 145 145 165 175
12 reps 20s
Rings rest
B.
75 wb 20lb 10’
50 ttb
50 wb
25 ttb
25 wb

13:21

Candy Olkey
Candy Olkey
June 17, 2022 1:34 pm

Rest days the past 2 days…so today went like this…

A. Strict Shoulder Press – 65# x4, 75×4, 80×3, 85×1

B. Push Press – 85×4, 95×4, 105×4, 107×3

C. EMOM for 16 min
Front Foot elevated Split Squat x 8 @ 3111 w/ 35# DBs in FC
Front Foot elevated Split Squat x 8 @ 3111 w/ 35# DBs in FC
Bent Over Rev DB Flies x 10 @ 2011 w/ 8# DBs
Front Lean on Rings x 45s

D. Laps in the pool for recovery!

Aaron Danielson
Aaron Danielson
June 17, 2022 12:03 pm

Freak amazing weather today with a high of 75 forcasted. Normally 90-100 deg this time of year. Went for a trail run. Annie’s Loop at Stebbins Cold Canyon. 4.93 mi 1562 ft of gain, some fun ridge rock hopping. 1:25:57. 2 min off my fasted time recorded in 2017. Very happy with the effort. Thanks for the programming. It’s a key part.

Candy Olkey
Candy Olkey
June 17, 2022 1:35 pm

This sounds really fun Aaron..so jealous!!!

Mike Slagle
Mike Slagle
June 17, 2022 4:21 pm

Sounds like a great plan for the day! Congrats on the pr too!

Getty
Getty
June 17, 2022 11:58 am

A. Done (long morning in the clinic, barely got food in and mind is shot…thought 1&2 were BW…)
B. Capped it at 10 minutes, big calorie deficit this week and my T2B are a huge weakness…wheels fell off hard. Got to 2nd set of T2B 8 reps in at the artificial time cap, when you don’t have it, don’t have it.

Tomorrow is a new day, can’t feel worse than today prolly.

Candy Olkey
Candy Olkey
June 17, 2022 1:30 pm
Reply to  Getty

Chin up Getty..you worked hard..just getting started is half the battle..yes tomorrow is another opportunity for greatness!

Blake Shealy
Blake Shealy
June 17, 2022 7:03 am

Did yesterday’s shoulder workout.

Strict press: 4×4 @ 135, 140, 145, 150
Push-press: 3×4 @ 155, 170, 180
Push press: 3×10 @ 135 (form work)

Metcon: 4 sets, no rest: 19:19
500m row + 400m run + 25 pushups

(Finished the three set, non-stop at 14:15)

Al F
Al F
June 17, 2022 4:25 am

Warmup done ✅

A. EMOM done
1&2 done @80kg
3 done @12kg

B. Done rx
10’43

Those WBS hurt after not having squat in a long time!!! TTB got more and more broken up as I went! Good luck everyone and have a great weekend 👊🏻