push press
3-3-3
then, as many rounds as possible in 10 minutes:
3x pull-up
3x squat + box jump, 24″ platform
6x pull-up
6x squat + box jump
9x pull-up
9x squat + box jump
12x pull-up
12 squat + box jump
15x pull-up
15x squat + box jump…
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.
Stu, props for going in a second time (on Thursday).
oh for crying out loud. my (3rd time adjusted) score today was 136. that is, 10 chinups into the round of 21. i knew something was up when my score was so close to iwearsocksandshoes’.
steve d
–Scores–
Rob K.: 150-160-165x-lbs., 148
Borja G.: 140-150-155-lbs., 130
Jeff T.: 115-125-135-lbs., 93 (sub: jump-stretch strict pull-up, red)
Steve M.: 115-125-135-lbs., 90
Robbie S.: 130-150-155x-lbs., 102
Derek B.: 130-150-160-lbs., 116
Larry B.: 115-135-140-lbs., 82
Alex M.: 95-95-95-lbs., 192 (sub: squat + squat)
Meghan M.: 140-150-155-lbs., 111
David O.: 95-95-95-lbs., 148
John B.: 120-130-140-lbs., 136
Mayra C.: 85x-85-90-lbs., 94
Keena S.: 85-95-100x-lbs., 72
Sidra C.: 130-140-150-lbs., 92 (20″)
Jeff W.: 125-130-135-lbs., 71
Ivy F.: 105-115x-115x-lbs., 41
Johnny A.: 125-135-145-lbs., 57
Mike S.: 165-180-190-lbs., 164
Bill G.: 155-165-170-lbs., 131
BIll S.: 95-105-110x-lbs., 115
Lisa C.: 95-100x-95-lbs., 77 (sub: jump-stretch strict pull-up, red, squat + step-up)
Kaisa A.: 75-80-80-lbs., 89 (20″; sub: jump-stretch strict pull-up, red)
Kirsten P.: 80-85-90-lbs., 95 (20″; sub: jump-stretch strict pull-up, green)
Autumn R.: 60-65-65-lbs., 90 (20″; sub: jump-stretch strict pull-up, blue)
Alexis P.: 75-80-85-lbs., 90 (sub: strict bodyrow, squat + step-up, 20″)
Bethany R.: 75-85-85-lbs., 153 (sub: strict bodyrow, squat + step-up, 20″)
Malcolm F.: 45-45-45-lbs., 120 (sub: strict bodyrow, squat + squat)
Keith H.: 95-95-95-lbs., 151 (sub: strict bodyrow, squat + squat)
Charlie S.: 75-85-85-lbs., 60 (sub: jump-stretch strict pull-up, blue)
Josh M.: 125-130-140-lbs., 146
Ryan D.: 75-95-105-lbs., 132
Jen M.: 95-100-105x-lbs., 87
Keith W.: 95-105-115x-lbs., 59 (sub: jump-stretch strict pull-up, red)
Leota B.: 85-95-100-lbs., 77 (20″; sub: jump-stretch strict pull-up, red)
Alissa G.: 75-85-95-lbs., 66 (20″; sub: jump-stretch strict pull-up, red)
Valentina F.: 65-70x-60-lbs., 51 (20″; sub: jump-stretch strict pull-up, green)
Brian J.: 95-115-115-lbs., 90 (sub: jump-stretch strict pull-up, red)
Pete S.: 75-95-105-lbs., 84 (sub: jump-stretch strict pull-up, red)
Phil S.: 85-100-110-lbs., 113
Sandra R.: 70-80-75-lbs., 56 (sub: jump-stretch strict pull-up, blue)
Diana D.: 75-82x-80-lbs., 62 (20″; sub; jump-stretch strict pull-up, red)
Katherine S.: 45-45-50-lbs., 90 (sub: strict bodyrow, squat + step-up, 20″)
Kate R.: 60-65x-60-lbs., 54 (20″; sub: jump-stretch strict pull-up, red)
Michael F.: 115-130-145-lbs., 130
Jon H.: 95-100-115-lbs., 94
Aaron B.: 90-95x-85-lbs., 129 (sub: strict bodyrow, squat + step-up, 24″)
Jessy C.: 85-85-90x-lbs., 63 (20″; sub: jump-stretch strict pull-up, red)
Christine S.: 85-95-100-lbs., 96 (20″)
Kris C.: 75-80-85-lbs., 90 (20″; sub: jump-stretch strict pull-up, red)
Marco M.: 170-190-200-lbs., 96
Dave R.: 175-195-205x-lbs., 159
Edvard F.: 135-145-150-lbs., 100
David S.: 135-145-145-lbs., 114
Steve D.: 135-145-145-lbs., 136
Erez Y.: 105-110-110-lbs., 144 (sub: shoulder press, pushup)
Josh O.: 185-205-225-lbs., 90
Teal B.: 105-115-120x-lbs., 63 (20″; sub: jump-stretch strict pull-up, blue)
Coach – I JUMPED to a 20″ box today. First time in 18 months. Mostly because John told me to, and also because I am tired of being afraid.
This baby has better toes to bar than I do:
http://www.youtube.com/watch?v=G57eOKgQmxI&feature=player_embedded