Skill/Strength:
Every 3 min for 5 Rounds
3 Back Squat with a 5 Second Descent each rep
-Start at 50% 1RM
-Add load each round
Strength 2:
Every 2 min for 5 Rounds
3 Push Press+5 Push Jerks
-Start at 70% Push Press 1RM and add load each round
Accessory Work:
Every 2:30 for 4 Rounds
15/13 Cal Ski Erg
One ME UB Set of Drag Rope DU
Mobility:
3 min quad smash per side
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Erika Donaldson
Squat 90-135# push/jerk 70-105#
Cody's crappy rowing accessory from Monday🤣✅️
Ab rollouts
14
1
Jenny Wesolowski
BS 85-145#/ shoulder complex 70-90#
BS 85,100,110,125,145# last set was difficult. Pressing complex went not so well. First couple sets not too bad, but last few very difficult. Kept letting the bar get out front. Felt very heavy. Last set had to break up
7
0
Justin Bruehl
Up to 275 in 4 sets PAIN FREE yay
Day 2 of a weird but minor pec strain. Missing a lot of good workouts :-/
8
0
Megan Johnson
80-115# BS. 65-85# presses.
BS were maybe too light?? I need to figure out an updated 1RM!
14
0
Pamela Gehl
BS 65#-85# PP + PJ 55#-75#
Cody's rowing accessory from Monday + 40 ab rollouts
13
0
Pauly VanderKelen
3x12 Bulgarian Split Squats on each leg holding a 44# kettlebell
4x4 Standing Ab Roll-outs on a ~2 degree board (Barbell supported with 10# iron plates) alternating with 4x10 Wrist Curls with 35# dumbbells / 3x20 Leg Extension with 20# on each Tri-Flexor / 3x10 Calf Raise @ 195# alternating with 3x12 Lateral Raise with 25# dumbbells.
0
0
Theresa Rosenquist
✅✅✅✅✅
FS: 75/85/95/105/115 (& V-up SuperSet).... BP x8 (v. PP&PJk): 65/75/80/85/90. 22 min. BikeErg 20'=215Cals, shoulder smash & ROM
11
0