PERFORMANCE
Warm-Up.

Two sets of:
“Weight-Plate Squat Warm-Up”
Ankle T-spine rotations x 3 breaths per side
Tall T-spine rotations x 3 breaths per side
Heels-Elevated Flex and Extend x 6
Front Foot Elevated Split Squat x 6 reps per side
Plate Elevated Cossack Squat x 6 reps per side
Tempo Plate Front Squat x 2 reps @ 5551 tempo

Then …

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar

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Getty
Getty
April 3, 2022 5:11 pm

A) Set 1 – 335
Set 2 – 355
Set 3 – 375
Set 4 – 405
Set 5 – 415
Set 6 – 425
Set 7 – 435
Set 8 – 445 (exertion – 8)
*Working off 450 max for 3 months, reintroducing squatting again

Chris
Chris
March 29, 2022 5:57 pm

B)
12 minute AMRAP
30 cal row
20 push ups
10 TTB

3 rounds + 38 of 60 reps

Chris
Chris
March 29, 2022 5:40 pm

A)
170
180
190
200
210
220
1RM = 240

Andrea Arzillo
Andrea Arzillo
March 29, 2022 1:07 pm

A. up to 100% of 1rm
B. 4 rounds

BForce
BForce
March 29, 2022 9:24 am

A: 195-210-225-235-245,250,255
B: 4 -2 TTB

Theo
Theo
March 28, 2022 9:40 pm

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat

*Set 1 – 5 reps @ 100kg
*Set 2 – 5 reps @ 115kg
*Set 3 – 3 reps @ 120kg
*Set 4 – 2 reps @ 125kg
*Set 5 – 2 reps @ 130kg
*Sets 6-8 – 1 rep @ 140kg

B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Pistols
10 Toes to Bar

Didn’t have a assault bike so did 30cals of bike erg instead.

3 rounds + 24cals

Mugu
Mugu
March 28, 2022 6:50 pm

Oh boy. Been too long. Got really out of shape.

Back squats –
205-235- 255- 265- 275- 285 for the rest.

12 min (+ 4 seconds)
20 echo cal
20 air squats
10 GHD sit ups

5 rounds

Janelle Winston
Janelle Winston
March 28, 2022 6:09 pm

A. Based off 225 – which I haven’t hit in years.

160, 170, 180, 190, 205, 205, 210, 215 (this is 95%)

B. 4 rounds at the buzzer. The pistols were harder than normal with all the squatting and biking. Took a quick break after the bike and then the pistols went better.

Aaron Danielson
Aaron Danielson
March 28, 2022 4:18 pm

back from a week of skiing and bouldering

Backsquat 5×175 5×190 3×205 2×215 2×225 1×235 1x240f (off of 247.5) I think I’ll train off of 235 for a while

B. Scaled pistols to 24″ box step downs 3+ 8 cals

Candy Olkey
Candy Olkey
March 28, 2022 11:47 am

A. Back Squats – based off 190# 140×5, 150×5, 160×3, 170×2, 173×2, 175×1, 178×1, 180(f), 178(f), 155×1, 165×1, 175(f)…DONE ***178 went up decent and I was sure I had 180..but as soon as I pulled 180 off the rack I thought..”wow this is heavy”..that’s all it took 😭 B. AMRAP 12 Min – 3 Rounds + 15 cal + 3 pistols 15 Cal AB – 1:20/1:29/1:26/1:33 20 Alt Pistols – 10,10 first round then UB 10 T2B – all UB and kipping C. 2 sets for quality 5 Weighted Stationary Dips 10 Box HSPU 5 Ring Dips 20 Band Pull… Read more »

Dwayne L
Dwayne L
March 28, 2022 10:32 am

A. 335lbs
B.
20Cals
20 “pistols” to a 20” box
10 Hanging Knee Raises
3 rounds + 14 “pistols”
Looking back, should have added to more HKR to counteract the scaled movement

Lee
Lee
March 28, 2022 8:36 am

A.
205×5, 215×5, 235×5, 255×2, 265×2, 275×1, 280×1, 280×1

B.
RX’d (Echo bike)
2 rounds + 20 cal + 18 pistols

Andrew P
Andrew P
March 28, 2022 6:24 am

A. Only have 235lbs in total weight, so worked up to that and did sets of 3.

B. AMRAP 12 min

20 cal row
20 pistols
10 TTB

3 rounds + 17 pistols

Theo
Theo
March 28, 2022 5:02 am

A.
5@100kg
5@107.5kg
3@115kg
2@120kg
2@130kg
3×1@140kg

B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Calories of Bike erg
20 Alternating Pistols
10 Toes to Bar
3 rounds+24 cal Bike

Didn’t have assault bike, so did 30 cals Bike erg instead

Al F
Al F
March 27, 2022 11:42 pm

Warmup done ✅

A. BS every 2 mins
Worked up to 155kg. Above prescribed %’s but felt good so went for it, PB by 5kg

B. AMRAP 12 mins
20 cal AB = 29 cal row
20 alt pistols
10 TTB

4rds + 17 cals

Felt good, movements had enough variety in keep moving throughout

Candy Olkey
Candy Olkey
March 28, 2022 11:51 am
Reply to  Al F

Congrats on the PB Al! Then to turn around and kill the AMRAP too!! 💪🥇

Al F
Al F
March 28, 2022 1:07 pm
Reply to  Candy Olkey

Thanks Candy 👊 at least one part of me has got stronger over the last 4 months 🏋🏼‍♀️

Mugu
Mugu
March 28, 2022 6:51 pm
Reply to  Al F

How’s the arm, partner? Been gone for a while.

Al F
Al F
March 28, 2022 9:42 pm
Reply to  Mugu

Hi Mugu, yea coming along well thanks, about 10% weaker than the left one I’d say. Lost a bit of strength in my upper body but hopefully it’ll come back. Hope that all is well with you?

Mugu
Mugu
March 28, 2022 11:47 pm
Reply to  Al F

So far so good, man. Be safe over across the pond

Al F
Al F
March 29, 2022 2:35 am
Reply to  Mugu

👊

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