PERFORMANCE

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Every 3:00, for 15 minutes (5 sets) of:
Back Squat

*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – Max Reps @ 78-80%
(allow only one full breath cycle at the top of each rep)

B.
Three rounds for time of:
20 Pull-Ups
20 Front Squats (135/95 lbs)
400 Meter Run

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Barefoot Squatter
Barefoot Squatter
September 13, 2021 7:05 pm

A – 230×5, 265×3, 300×1, 275×3, 265×8
B – didn’t have time… work killing my metcons but i’m not too upset about missing this one haha, great job to everyone that did do

Janelle Winston
Janelle Winston
September 13, 2021 6:27 pm

I signed up for the gymnastics program to hopefully finally make progress with Muscle ups so I will be in and out.

Today: gymnastics session 1
Pistols
Pull ups and L sit

A. Back squat
160, 180, 205, 185, 175 x 7

All I had time for.

Barefoot Squatter
Barefoot Squatter
September 13, 2021 7:05 pm

u got this, np

Mugu
Mugu
September 13, 2021 5:59 pm

Really need to man up and buy some more weights
5 at 255
3 at 275
5 at 285
5 at 285
Max at 255 was 8 reps, had one or two more. But saw 60 front squats coming quick haha

Workout was
17:42 RX

Too hot outside

I did NOT like that one.

Barefoot Squatter
Barefoot Squatter
September 13, 2021 6:56 pm
Reply to  Mugu

i hear ya… no amount of bananas would’ve saved me from cramps had i been able to do B today

Mugu
Mugu
September 13, 2021 9:09 pm

Dude I straight up almost puked when I got back. That one got me good.
But I also ate terribly and didn’t hydrate well over the last 2 days.

Barefoot Squatter
Barefoot Squatter
September 14, 2021 9:49 am
Reply to  Mugu

way to gut it out – ur reward is alternating lunges today

Javier Chagolla
Javier Chagolla
September 13, 2021 1:44 pm

A) 225, 255, 285, 265, 250×7
B) 16:06 Prescribed

Shan
Shan
September 13, 2021 1:23 pm

M54
225 x 7
20:22 @ 115lbs

Candy Olkey
Candy Olkey
September 13, 2021 12:57 pm

A. Back Squat – based off 190#
135×5, 155×3, 175×1, 165×5, 155×8

B. 3 Rounds for time – 16:17
20 Pull Ups – kipping 15/5 all rounds
20 FS @ 95# – 7/7/6, 7/7/6, 7/5/4/4
400m Run – 2:20-2:30
***not a fan of doing that many FS in metcons..but really not a fan of running in lifters. I guess it worked out ok…tough one for those of us that are “shoe challenged”!!

Anika Tipton
Anika Tipton
September 13, 2021 4:01 pm
Reply to  Candy Olkey

Great job Candy!

Blake Shealy
Blake Shealy
September 13, 2021 4:27 pm
Reply to  Candy Olkey

Yup. I got to FS in running shoes– so much fun… (it was this or running in squat lifters)

Anika Tipton
Anika Tipton
September 13, 2021 12:53 pm

A. 5×165#/3×190/1×210/5×190/6×185
B. 17:47 – my body did not feel prepared for that on a Monday! 😅

Jeremy Hammock
Jeremy Hammock
September 13, 2021 12:40 pm

Emom 2 min back squat
5-185 5-225 5-255 3-295 1-345 5-315 6-275

Had 10 min or so left
Competed
2 rounds in 10:58

Candy Olkey
Candy Olkey
September 13, 2021 12:57 pm
Reply to  Jeremy Hammock

Great work Jeremy!!

Jeremy Hammock
Jeremy Hammock
September 13, 2021 12:58 pm
Reply to  Candy Olkey

Legs are shaking! Haha

Barefoot Squatter
Barefoot Squatter
September 13, 2021 7:07 pm
Reply to  Jeremy Hammock

that’s intense

Jeremy Hammock
Jeremy Hammock
September 13, 2021 7:09 pm

I need a whole bundle of bananas haha

Barefoot Squatter
Barefoot Squatter
September 14, 2021 9:50 am
Reply to  Jeremy Hammock

bet u’re thrilled for today’s alternating lunges

Jeremy Hammock
Jeremy Hammock
September 14, 2021 10:15 am

May just fall over and die

Blake Shealy
Blake Shealy
September 13, 2021 10:15 am

A. Squats, RX
5x @ 295
3x @ 335
1x @ 385 (RPE 9,👍)
5x @ 345
AMRAP @ 330 (8x)

B. Metcon, RX: 15:58
(4:11, 5:36, 6:11)

Squats felt great today, heaviest I’ve gone in a while– very happy with this. Tough metcon, but I liked it! Had to break up the PU and FS into 2 or 3 sets. Kept the runs between 7:15-8:00 pace throughout

Candy Olkey
Candy Olkey
September 13, 2021 12:58 pm
Reply to  Blake Shealy

Outstanding all the way around Blake..congrats on those BS!!

Jeremy Hammock
Jeremy Hammock
September 13, 2021 6:30 pm
Reply to  Blake Shealy

Beast!

Neil Stagner
Neil Stagner
September 13, 2021 5:47 am

A: Rx
205-235-265-245-235×7

B: scaled 19:41
Three rounds for time of:
10 Strict Pull-Ups
20 Front Squats (95 lbs)
400 Meter Run

Candy Olkey
Candy Olkey
September 13, 2021 1:00 pm
Reply to  Neil Stagner

Thought about switching this one up to strict pull ups like you did Neil..but we don’t get a lot of opportunity to kip..always good to brush off the rust once in a while. Great work by you!