Solid metcon Trent. That definitely looks like it will get the job done. Those push ups and toes to bar back to back would be tough!
2 Likes
Thanks Shane. I had to do this one pretty early (about 6:00AM) so I moved the Air Dyne out into the driveway to avoid being too loud and waking up the kids. It was fun being outside killing it for part of the workout. Definitely need to do more outdoors. Thought about getting some horse stall mats and putting them down somewhere so I can do some lifting out there.
2 Likes
Getting it done outside really is a nice change of scenery. I picked up my stall mats from Tractor Supply.
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Yesterday’s Cals: 3,000/+100
Metcon
Complete the following for time:
20-Cal Bike
2 Rounds of:
10 Clean & Jerks, 115 lb
20 Pull-ups
30 Back Extensions
20-Cal Bike
2 Rounds:
10 Bench Press, 155 lb
20 Squats, 135 lb
30 Leg Raises
20-Cal Bike
26:50, 340 Cals, 150 BPM
Comments: Short on time this morning. Out here at 6:00AM for this. Door is open. C&J’s and bike are outside. Good metcon. I really like that pattern from the Josh Bridges metcon from yesterday so I made this one up based on that. The squats were the obvious killer. Done.
4 Likes
Crushing those metcons Trent. That was a good cal burn and amount of work knocked out in that time. Great job man.
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Thanks Shane. I’m really digging this style of metcon. Planning to keep crushing them!
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Yesterday’s Cals: 2,900/+200
BW: 173.2
Gym
Torque Bike
10:00, 119 Cals, 142 BPM
Dyna Body Squat
12x90
12x140
12x180
Leg Press
12x180
12x230
12x270
SS
Decline Bench
12x135
12x155
12x165
HS Iso Lat Row
12x100PS
12x100PS
12x100PS
SS
LF Leg Extensions
12x90
12x110
12x130
LF Leg Curl
12x90
12x110
12x130
Arsenal Calf Extensions
12x220
12x220
12x220
SS
Incline DB Press
12x50s
12x55s
12x60s
Bench Supported DB Rows (Each Arm)
12x50s
12x55s
12x60s
SS
Dips
12
12
12
LF Lat Raises
12x50
12x50
12x50
Knees to Elbows
12
12
12
SS
Bar Tricep Extensions
12x?
12x?
12x?
Straight Bar Curls
12x60
12x60
12x60
Leg Raises
12
12
12
61:26, 648 Cals, 133 BPM
Intervals
2 Rounds:
15 KB Swings, 50 lb
20-Cal Row
5:42, 65 Cals, 152 BPM
Comments: I don’t get many Mondays off. LOL! Squeezed in as much as I could in an hour and a half session this morning. Barely had time to do intervals. This was a good session despite staying up way too late last night drinking beer and watching Yellowstone reruns. Gonna miss that show. Wish they could have made it work. I’ll probably train tomorrow too just to make the rest of the week easier. Hope you all enjoy the day!
6 Likes
Wow. That was a ton of work man. Killer session. Fueled by beer and Yellowstone reruns, no wonder you were crushing the weights today. 
3 Likes
Ha ha, thanks Shane. I have a feeling tomorrow’s session might be similar. Wednesday too. 
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Yesterday’s Cals: 3,500/+100
Garage
SS
Hex Deads
12x135
12x165
12x185
Overhead Press
12x65
12x75
12x85
Pull-ups
10
12
14
17:30, 147 Cals, 121 BPM
Accessory
2 Rounds:
5 Power Cleans, 115 lb
10 CGBP, 115 lb
6 Pull-ups
10 Back Extensions
10 RDL’s, 115 lb
20 Push-ups
12 Ring Rows
10 Back Extensions
10:35, 138 Cals, 152 BPM
Metcon
From Josh Bridges
3 Rounds for Time:
12 DB Hang Power Clean & Jerks, 2x40 lb
20-Cal Air Dyne
10:15, 134 Cals, 159 BPM
Comments: Little Holiday garage session. Hope everyone has a great 4’th!
5 Likes
Nice workout Trent. Happy Independence Day!
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Thanks brother. We hit the pool late morning. We have a party to go to at 5:00, golf cart parade at 7:00 and fireworks at 9:00. Gonna be a long night and really long day tomorrow. 
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Golf cart parade? Going to need pics of this.
Sounds like a great way to spend the 4th!
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Posted some on IG. It was a blast. Our neighborhood goes off on 4’th of July (and several other holidays).
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Yesterday’s Cals: ~4,000-ish/+700
BW: 173.4
Garage
Metcon
From Dan Bailey
5 Rounds for Time:
20-Cal Air Dyne
7 Pull-ups
7 Ring Diips
5 Devils Press, 2x40 lb
19:30, 240 Cals, 145 BPM
Comments: Very hungover this morning. Tons of beer yesterday and a big workday today. Gotta love it. Time to sweat some of it out…
Metcon: Dan Bailey posted this about a month ago. It was supposed to be 7 rounds but I ran out of time at 5. No puking so that’s nice. Ha ha… Have a good 5’th!
5 Likes
I saw that. Looked like a lot of fun!
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Nothing like a beer fueled metcon to start the morning. LoL.
Great job getting it done.
2 Likes
Thanks Shane. That was a rough one, that’s for sure. Ha ha ha…
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Yesterday’s Cals: 3,100/+300
BW: 175.0
Precor Bike
45:00, 13.40 Miles, 17.9 Pace, 676 Cals, 157 BPM
Comments: Was not very motivated this morning but my legs must have been fresh so I ended up having a really good ride. Listening to Jocko also helped. That may have been my best pace yet for a ride of that duration. Good stuff…
4 Likes
Heck yeah man. Killer pace and cal dump on that ride. The Jocko effect is real.
1 Like