PERFORMANCE

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction

Followed by…

Three Sets:
1 Squat Clean + 2-3 Front Squats

Then…

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

*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 reps @ 90%
*Set 4 – 2 reps @ 95%
*Set 5 – Max Reps @ 85%
(allow only one full breath cycle at the top of each rep)

B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.

Compare results to April 27, 2021.

guest
19 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Chris
Chris (@christopher_m_capozzi)
October 3, 2021 12:23 pm

B @ 135#

13:19

Sets of 7/7/5/6

Chris
Chris (@christopher_m_capozzi)
October 3, 2021 11:54 am

A
135 x 6
155 x 6
175 x 3
185 x 2
165 x 15

Logan Harris
Logan Harris
September 29, 2021 7:00 pm

A. 260×6,300×6,340×2,350×1. All I could do today – squats have not been feeling right and I’ve missed a lot of this cycle.
B. 8:34 Rx with Echo bike. 2:39 bike, 10-10-5 FS, 10-15 BBJO

Last edited 2 months ago by Logan Harris
Mike Slagle
Mike Slagle (@mike_slagle)
September 29, 2021 5:04 pm

Mixed up the last two days
Back squats
235×6, 275×6, 305×3, 325×2, 285×4
That last rep was rough.

Yesterdays metcon
Rows: 3:49, 3:47, 3:46, 3:46

Wall walks were terrible. I hit a breaking point each round with those and switched to 6 kb zpress instead. I didn’t record times on those since I switched midstream. I just tried to keep moving.

Jeremy Hammock
Jeremy Hammock (@jhammock)
September 29, 2021 4:46 pm

Warmed up well then went after the squat
No time for other. Idk if I could have pushed through haha

Emom 3:00 back squat
6-255 6-295 4-335 2-345
Ran out of time

Neil Stagner
Neil Stagner
September 29, 2021 2:51 pm

A: Squats
205×6
235×6
265×3
*265×2
250xMAX = 5

B: Charley Horse
75 Cal Row: 4:12
25 Front Squats @ 135 lbs (10-7-5-3)
25 Burpee Box Jump-Overs (24″)

12:00 exactly

*Set 4 on squats I didn’t feel like I could add any more weight today. Decided to just stay at 265lbs to be safe.

Anika Tipton
Anika Tipton (@anikatipton)
September 29, 2021 2:27 pm

A. 165#x6/185×6/210×3/220×2/200×5
B. 9:04 with echo bike

Mugu
Mugu
September 29, 2021 5:25 pm
Reply to  Anika Tipton

Strong!

Anika Tipton
Anika Tipton (@anikatipton)
September 29, 2021 9:14 pm
Reply to  Mugu

Thanks!

Mugu
Mugu
September 29, 2021 12:04 pm

Warm up with some light front squats x10 and stretching

Back squats 1×6 135, 1×6 205.

EMOM squats
6@255
6@275
6@285 (all the weight I have)
5@285
4@285

Workout
50 cal Echo Bike
25 front squats (165)
25 BBJO

8:49

Justin Nadeau
Justin Nadeau
September 29, 2021 11:16 am

First time doing heavier than 100lbs BB BS and FS , used 225 as my BS max, I think it was a decent estimate!

Warm up ✔

Three Sets:
1 Squat Clean + 2-3 Front Squats @95lbs;

A. Every 3:00, for 5 sets: Back Squat
15 reps @ 135lbs
6 reps @ 175lbs
3 reps @ 185
2 reps @ 205
Max Reps (13) @ 185
(1 full breath cycle at top)

B.“Charley Horse” For time: 17:09
50 Cal AB
25 FSs 10/10/5 @115 lbs
25 Burpee Box Jump-Overs 24″ /10/10/5

Barbell should start from the ground.

Justin Nadeau
Justin Nadeau
September 29, 2021 11:20 am
Reply to  Justin Nadeau

Did I do this wrong? Why is everyone posting sub 10 minute times for the entire chipper when it took me 3:30 alone to do the 50 cal AB 🤣

Mike Slagle
Mike Slagle (@mike_slagle)
September 29, 2021 5:07 pm
Reply to  Justin Nadeau

It looks like you did it correctly. We all have days where the movements don’t fit our strengths and/or we aren’t performing at our best. At the end of the day, you got a great workout in, and you can get back after it tomorrow! Well done!

Justin Nadeau
Justin Nadeau
September 30, 2021 5:17 pm
Reply to  Mike Slagle

Thank you Mike 💪

Toni Martos
Toni Martos (@ToniBaltimore)
September 29, 2021 10:53 am

A. 77,5 90 100 107kg
7 rep 95kg
B. Assault and 60kg
7:47

Candy Olkey
Candy Olkey (@clolkey)
September 29, 2021 10:31 am

WOW – nothing went as planned today except the warm up! A. Back Squat on the 3 min – based off 190# 135# x6, 155 x6 trying to get 3 reps goes down hill fast 175×1, 171×1, 165×2, 160×2, 155×3 max reps @ 145# – 7 B. Charley Horse – RX (sorta) – 15:27 (almost 5 min slower than in April) 35 Cal AB – 3:24 25 Front Squats @ 115# – 1, 3, 10 sets of doubles, 1 25 BBJO – UB ***I spent more than 3 min trying to get the bar off the ground…feeling sorry for myself… Read more »

Mugu
Mugu
September 29, 2021 12:05 pm
Reply to  Candy Olkey

Effort is all that matters. Good job.

I personally loved the front squat break down. Keep it up!

Lawrence Bogner
Lawrence Bogner
September 29, 2021 3:17 am

A. 300×6, 345×6, 380×3, 390×2, 360×10
B. Ran 60 calories, front squat 175#, 24″burpee jump squat over – 7:58

Candy Olkey
Candy Olkey (@clolkey)
September 29, 2021 10:31 am

Great work Lawrence!!!!