A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes
Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.
B.
Three rounds for time of:
400 Meter Run
30 Alternating Cossack Squats
15 Toes to Bar
Day Late:
A. 85Kgs
B. 14:10
Day late
A. 185lbx8/205×8 x3rd
B. 19:57 rx. Lots of transit time between treadmill and bar.
A.) Bulg SS. 45×6, 45×6, 45×7, 50 x 6
B.) 12:30 RX
A. 225 / 235 / 245 / 245
4th set, yeesh.
B. 13:20
Wow, I really suck at Cossack squats. Anyone else have trouble balancing or am I the only one?
Wife and I wanted to start posting for 2018. Been following Performance for a few years and enjoy checking in on everyone’s scores. Thought we should finally come forth and post our own. Cheers!
Luke
A. 235, 245, 255, 255
B. 14:13
Anika
A. 155, 155, 155, 155
B. 14:00
Welcome! Great place to be.
Glad you’re here…look forward to seeing your posts daily!
Welcome and thanks for posting
Great to have you!
Rowed 5k with my 11:30 class
Then did some Oly lifting and did the squats. Been a weird couple days. Did same weight, belted this time, wasn’t as hard as last time with no belt
A. Basically starting over on squats it’s been months. Working on depth and form and not pissing off my left knee. Right knee torn meniscus decided it wanted to play today.
65/85/95/95 8 reps
Single are DB row 35# 10 reps ea arm
B. Ugly Rx
14:20
Cossack squats to the left were hilarious and T2b ugo
C. 4 rd 250m row 1:1 row to rest ratio
:56/:56/:57/:57
D. Ab ripper x
Sorry to hear about that right knee 🙁 no bueno.
Thanks but my meniscus has been torn since high school. I refuse to have surgery as long as I can function. I think it’s just sick of making up for my lazy left quad tendon!
LOVE the Ab Ripper X!!
Right! I’m just trying to catch up to your gymnastic speed!
Had to change it up the last few days. The back is better but didn’t want to chance it with the squats.
A. 5 rds
16 lunges w/ dumbbells 60lb x2
Rest :20
12 supine ring rows
Rest :20
12 strict ring dips
Rest 3:00
B. 3 rds
Bike 2min (spin bike)
30 cosak squats
15 seated leg raises
11:35
A 335, 335, 335, 335 (7.5 rep 🙂 )
B subbed 200 SU for 400m 16m something
Strength session this afternoon, tonight I did
B. 10:08 Rx
Ran on treadmill, felt slow and sluggish. Cossacks were ugly but got better with time. Those and T2B UB
Finished off with some seated (band) strict ring muscle up transitions: 8-6-5-6. Finally using my smallest band! Very happy since it means the strict ring muscle up is in sight
Looking forward to resting tomorrow
Have a great night everyone!
Obviously your endurance has not depleted a bit since you started the strength program. That B is super fast…even after fried chicken and fries!!
Fried chicken ftw!
Evening Session: A) EMOM 5′: 3 snatch pulls. In kgs: 60, 65, 70, 75. B) OT2M x 5: 1 power snatch + 1 hang power snatch + 1 snatch balance + 1 OHS with 45 kgs. I just felt like doing some strength work for the snatch, it was good doing those pulls above my 1 RM to grease the movement for upcoming lifts. C) Gymnastics S2L1. I was doing a lot of ring work which I’ve neglected in these last few months, still ways to go to get a good handle. Tomorrow is single session day, but it’s pistols… Read more »
Beast! A 2fer
A- 245/275/295/305
B- 10:30
A
Me: 225 for all sets
Misses: 105 for all but the last set at 95
B
Me: 12:22 rx
Misses: 13:11 with situps
Nice run in the snow today. Did yesterday too but forgot to enter it
A. 155# for all 4 sets (could only get 7 on last set…couldn’t get out of the hole on the 8th)
***Thinking that the 30 squats in “Bring Sally Up” yesterday didn’t help my squats today!!
B. RX – 10:23 All UB
C. 3 Rounds
Row 200m (50.2, 48.5, 47.8)
Abmat Sit Ups x 50
BB teeter totters x 50
***So happy with those row times!!
Great job! So much volume
A. Back Squat: 225/275/285/300 x 8 each set
So last week I made the devastating mistake of going too hard too fast and got a bad case of the DOMS that had me out a few days. Wasn’t going to make the same mistake twice so I did something different that would put less stress on my quads.
B. Five rounds for time:
— 50 DUs
— 10 T2B
Time: 6’55”
dude…. that’s…. dude!!!!!!
“THOSE SQUATS”….nuff said!
Nice work on the squats. Good to see your knee is fully recovered!
A. 255/260/265/265 felt stronger with 255 this week. 3 days of yoga between these back Squat days.
B. Rx 16:54
Has the yoga helped with mobility/flexibility? I think yoga would be great.
Yes I definitely have better shoulder and hip mobility
A. 8x110kg, 115kg, 120kg, 125kg
B. As Rx’d 10:21
Super strong
beast strength
A. All 4 sets at 295 sitting on a bench.
B. 10:37 all unbroken.
C. Extra abs
D. Biceps and triceps, tomorrow is rest day.
you went all out martin, great job
Love part D!
Feeling like an illness is coming on so didn’t push too hard today.
A. Did weighted lunges (155#) instead of back squat.
B. Subbed row. 13:25, kept Cossack and T2B in unbroken sets
so you are not pushing too hard, and you did 45 T2B in three unbroken sets….. beast
I was a little surprised myself, but it was super cold and I was wearing gloves which helped a lot