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 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 3-4 reps @ 90%
*Set 5 – Max Reps @ 80%
(allow only one full breath cycle at the top of each rep)

B.
Three rounds for time:
500 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
400 Meter Run

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Chris
Chris
September 25, 2021 8:42 am

B). 16:19 with 20# DB’s

Janelle Winston
Janelle Winston
September 24, 2021 8:39 pm

At home with no rack so only did B

B. Rx – 17:24

Spicey!
Yesterday was RMU program. Made me feel totally inadequate 😂🤷🏼‍♀️ Oh well that’s why I am doing this.

Logan Harris
Logan Harris
September 24, 2021 5:02 pm

A. Did 8-6-4-1 with moderate weights (haven’t been squatting and hip is bothering me)
B. 17:25 Rx
Personal note: been struggling lately, skipping a lot and just not feeling great. Proud that I did this anyway as lately I’ve shied away when not feeling up to it. Have to remind myself that something is always better than nothing, and going at a training/easy pace once in a while isn’t always bad. I feel better after working out and that is a big part of why I do it.

Ryan Charaba - CFEO
Ryan Charaba - CFEO
September 28, 2021 10:48 pm
Reply to  Logan Harris

Your gd right!

Michael Munsee
Michael Munsee
September 24, 2021 1:53 pm

M 51/190/6’
18:50 scaled lunges to #45 dumbbells. 60 sdhps@#45 kettlebell.

Jeremy Hammock
Jeremy Hammock
September 24, 2021 12:42 pm

Emom 2:30 back squat
8-235 6-275 4-315 2-335 6-275

Time crunch

3rds
Row 250 m
20 Alt lunges 40s
Run 250
11:04

Anika Tipton
Anika Tipton
September 24, 2021 11:48 am

A. 8×155#/6×175/4×200/3×210/5×190
B. 18:36
Had a few interruptions during this, but oh well, got it done on a Friday! Have a great weekend everyone!

Mugu
Mugu
September 24, 2021 11:29 am

Not feeling it today.
Just did some squats with a max weight of 215
135-135-185-215
All sets of 10

Called it.

Barefoot Squatter
Barefoot Squatter
September 24, 2021 11:12 am

yesterday’s
A- 125#, 125, 130, 135, 140
B- scaled to 100# and 40 KB sumo deadlif high pulls in place of AB
1:58, 1:57, 2:00, 1:58
def a cardio push so thinking i scaled properly… squats tomorrow, have a great wknd everyone

Neil Stagner
Neil Stagner
September 24, 2021 8:07 am

A: Squat E3MOM for 15 minutes
185×8
220×6
250×4
265×3
235xMAX = 9

B:
500m row
20 Walking Lunges with 45lbs DBs Farmer’s Carry
400m run on treadmill

Time: 18:08

Barefoot Squatter
Barefoot Squatter
September 24, 2021 11:13 am
Reply to  Neil Stagner

very nicely done

Al F
Al F
September 24, 2021 5:05 am

Looked at this lot this morning and thought there is no way my legs would get through that lot, what with being pretty sore after the first week back and I’d quite like to be able to walk over the next 3 days!!

Listened to my body and did an extended warmup along with some accessory work, core work and a load of stretching and felt a lot better for it!!

Swallowed my pride and accepted its all about the long game!! Have a good weekend everyone 👍

Barefoot Squatter
Barefoot Squatter
September 24, 2021 6:02 am
Reply to  Al F

this was def one heck of a welcome back itinerary for u, way to get at it. today’s actually looked ‘not horrific’ until i saw the 3-4 @ 90%… that went south pretty fast from there haha

Al F
Al F
September 24, 2021 9:57 am

I took one look at it and thought if I do that I won’t be getting off the sofa or walking down the stairs for at least 3 days!!

Barefoot Squatter
Barefoot Squatter
September 24, 2021 11:09 am
Reply to  Al F

yea, that’s not how u want to spend the wknd – have a great one btw, glad to see u back