Skill/Strength:
Every 2 min for 5 Rounds
Back Squat 1×5 at 75% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 3×1 at 85% 1RM
Metcon:
4 rounds total
In 3 mins
8 Shuttle Runs (25ft down and back=1)
15 Deadlifts+12 Hang Power Clean+9 Push Jerks 115/75lbs
max reps in remaining time Bar Muscle-ups
-Rest 2 mins between each round
Accessory Work:
3 rounds of
1 set at 70% of max Strict Handstand Push-ups
Rest 1 min
1 set at 50% of max Strict Handstand Push-ups
Rest 1 min
max rep Strict Handstand Push-ups
Rest 3 mins
Mobility:
3 min hamstring smash per side
2 min quad smash per side
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Carrie Schatzman
145-165#BS but tweaked my back before even starting 😕
Accessory work- HSPU off box- 21-15-30;
Mobility
14
0
Cody Stelmach
Day 4: #noibuprofen #movelikeJT #nosocialmedia
4x5 -1.5 Deadlifts @225 // 3 sets: 4 min AMRAP- 10 BMU + 20 cal bike + 24 TTB + Max DU (123 DU total) // 3 sets: reverse hypers + Superman’s // Kb windmills, mb spine cars, cat/cow, 90/90 hip work
17
2
so you just program your own stuff now and don't follow us "regular folk" programming.
Not till I am healthy dog
Danielle Sherman
28 Strict Pull-Ups
Forgot my grips, no bar MUs today | Back squats at 215/225/235
18
0
Grace Adler
15 strict pull up
Rx weight for DL/HPC, push jerk 20#(left) 15#(right). BS 105/135/155/165/165
16
0
Molly Leiterman
3 BMU off box
75 RX weight, BMU just not clicking many other attempts made
Up to 155 back squat
16
0