1.) 20 Minutes to find 1RM Front Squat
2.) 5 Rounds
3 Strict Press
6 Push Press
9 Push Jerk
Rest as needed between rounds.
3.) 50 GHD Sit Ups
4.) 3 Rounds
10 GH Raises
10 Good Mornings
Add load as necessary.
2.) 5 Rounds
3 Strict Press
6 Push Press
9 Push Jerk
Rest as needed between rounds.
3.) 50 GHD Sit Ups
4.) 3 Rounds
10 GH Raises
10 Good Mornings
Add load as necessary.
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195# fs pr
Up to 70# press complex
13
0
Steve Kaster, Charlie Spry, Anna Schumacher, Che Ater, Tina Schmidt, Matthew Luepke, Nate Hall, Lindsey Koehler, Scott Adler, Jeremy Dashnier, Mary Stueber, Theresa Rosenquist and Michelle Johnson
Analicia Roberts
167# fs 2lb pr
55# unbroken complex 75# broken. Need to work on those strict presses 50 ghd
14
0
Andy Glawe
275# FS, PR
95# press complex, 105# fail 2x
17
2
Anna Schumacher
240# front squat - 5# pr
Up to 95# in the complex. Tried 97# but only got 2 presses
13
0
Justin Peterson
355# FS PR! (10# PR)
135 complex, failed horribly at 167 attempt.
20
7
What about the 140 attempt? A wise guy once told me to take your PRs 5 lbs at a time.
Didn't we talk about this today, jumping too high in weights?
Yeah. I was all hopped up on preworkout and thought I could do it!
Should have taken 3 scoops!
Told you so.
Uh oh. Were you inefficient? Sounds like you need to take the wise guy's advice yourself :-)
Hahahahaha! Love you guys giving him shiz!! Well deserved.
Mark Davis
175#FS PR
65# presses throughout. Had to break up last two sets.
20
3
Rumor has it that was a 40# Pr! Nice work!
Yeah, I attribute to a diet of pure lard.
Mark you make me laugh! It was impressive!!
Scott Herber
280# FS PR - 90# Press
Press Complex sounds like a WWE move.
16
1
I did choose my front squat PR carefully, just not the press complex. Oh wellz
Steve Kaster
275# FS PR
Press Complex last 3 sets @ 125 #. Completed 3rd set, failed sets 4 & 5 at 6th and 7th push jerk
16
0
Theresa Rosenquist
FS: #165/170(f)
P/PP/PJ: #35/55/60/65/67(f)/60. EC: 50 GHSU: 2:39 (#10), 3x{10 GHR (#10) & 10 GM (#85)
17
0