back squat
7-7-7
weighted dumbbell step-up, 24/20″ platform
10-10-10
then, for quality:
3′ “L”-sit*
*You may use as many sets as needed to accumulate three minutes.
back squat
7-7-7
weighted dumbbell step-up, 24/20″ platform
10-10-10
then, for quality:
3′ “L”-sit*
*You may use as many sets as needed to accumulate three minutes.
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Back Squat – 125, 135,135
assisted single leg squat – 18 left and 40 right
v hold – 4 sets
Jeff W.
–Scores–
Matthew W.: 215-215-215-lbs., 50-lb. dbs (sub: 90″ L-sit)
Michael F.: 245x-215-215-lbs., 50-lb. dbs (sub: 90″ L-sit)
Ralph A.: 245-245x-225-lbs., 30-lb. dbs (sub: 90″ N-sit)
Alex M.: 240-215-215-lbs., 40-lb. dbs (sub: 90″ L-sit)
Borja G.: 240-225-215-lbs., 40-lb. dbs (sub: 90″ L-sit)
John G.: 220x-195-195x-lbs., 30-lb. dbs (sub: 90″ N-sit)
Chap G.: 220-225-225-lbs., 45-lb. dbs (sub: (90″ N-sit)
James C.: 220-220-220-lbs., 35-lb. dbs (sub: 90″ L-sit)
Bill G.: 235-245-250-lbs., 50-lb. dbs
Neil A.: 235-235-240-lbs., 45-lb. dbs (sub: 3′ N-sit)
David O.: 205-205-185-lbs., 45-lb. dbs (sub: 90″ L-sit)
Rob K.: 200-200-200-lbs., 55-lb. dbs
Terry M.: 200-200x-185-lbs., 35-lb. dbs (sub: 90″ L-sit)
Josh M.: 190-190-190-lbs., 40-lb. dbs
John P.: 180-185-185-lbs., 55-lb. dbs (sub: 90″ N-sit)
David S.: 200-215-215-lbs., 45-lb. dbs
Johnny A.: 175-185-175-lbs., 30-lb. dbs (20″; sub: 90″ N-sit)
Adrian P.: 165-180*-195x-lbs., 25-lb. dbs (20″; sub: 90″ N-sit)
Roselena R.: 135-140-145-lbs., 25-lb. dbs (sub: 90″ N-sit)
Alissa G.: 125-130-130-lbs., 35-lb. dbs (sub: 90″ L-sit)
Katherine S.: 65-65-65-lbs., 15-lb. dbs (sub: 90″ N-sit)
Drew P.: 205-220-x-lbs., 50-lb. dbs
Ralph B.: 175-185-185-lbs., 45-lb. dbs (sub: 3′ N-sit)
Jon H.: 215-220x-x-lbs., 35-lb. dbs (sub: 90″ L-sit)
Larry B.: 185-175-x-lbs., 30-lb. dbs (20″; sub: 3′ N-sit)
Matt H.: 175-180-x-lbs., 35-lb. dbs (sub: 3′ N-sit)
Ted K.: 160-160-x-lbs., 30-lb. dbs (sub: 90″ L-sit)
Robert W.: 150-150-x-lbs.
Scott T.: 150-150-150-lbs., 25-lb. dbs (20″; sub: 90″ N-sit)
Christine S.: 140-140-140x-lbs., 25-lb. dbs, 1:10, 0:50, 0:42 (sub: plank hold, 3 rounds)
Keena S.: 130-125-120-lbs., 20-lb. dbs (sub: 3′ N-st)
Cristian D.: 95-95-95-lbs., 30-lb. dbs (sub: back squat, 3-3-3, 3′ N-sit)
Gideon B.: 150-145-145-lbs., 25-lb. dbs (20″; sub: 3′ N-sit)
Holmes H.: 140-140-135-lbs., 30-lb. dbs (sub: 90″ L-sit)
Teal B.: 130-130-130*-lbs., 30-lb. dbs (sub: 90″ N-sit)
Jen M.: 80-80-80-lbs., 20-lb. dbs (sub: N-sit)
Katie M.: 65-70-65-lbs., 20-lb. dbs (sub: front squat, 3-3-3, N-sit)
Julie G.: 60-65-65-lbs., 20-lb. dbs (sub: 90″ N-sit)
Carolyn M.: 50-55-60-lbs., 15-lb. dbs (sub: front squat, 3-3-3, v-hold)
Erez Y.: 175-180-165-lbs., 30-lb. dbs
Kit H.: 145-155-165-lbs., 45-lb. dbs (sub: 90″ L-sit)
Brett B.: 165-175x-155-lbs., 35-lb. dbs (sub: 3′ N-sit)
Randy F.: 130-135-140-lbs., 30-lb. dbs (sub: 3′ N-sit)
Ben R.: 135x-115-120-lbs., 25-lb. dbs (20″; sub: front squat, 90″ N-sit)
Arvin G.: 130-135-140-lbs., 25-lb. dbs (sub: 90″ N-sit)
Sofia J.: 85-90-90-lbs., 20-lb. dbs (sub: 90″ N-sit)
Joana S.: 55-60-60x-lbs., 15-lb. dbs (sub: front squat, 3′ v-hold)
Melissa S.: 55-60-65-lbs., 20-lb. db (sub: front squat, 3′ v-hold)
Ivy F.: 130-135-135-lbs., 25-lb. dbs, 1:09, 0:49, 1:00 (sub: max v-hold; 3 sets)
Tamra F.: 115-115-115-lbs., 20-lb. dbs (sub: 3′ v-hold)
Danny M.: 135-140-140-lbs., 25-lb. dbs (sub: 3′ N-sit)
Joanna T.: 95-95-95-lbs., 20-lb. dbs (sub: 3′ v-hold)
Buffy N.: 45-45-45-lbs., bw (sub: front squat, 3′ v-hold)
Chris C.: 285-285-285-lbs., 45-lb. dbs
Jim C.: 210-215-220-lbs., 55-lb. dbs
Brian T.: 160-170-175-lbs., 45-lb. dbs
Bien C.: 185-205-205-lbs., 35-lb. dbs (sub: 3′ N-sit)
Chris H.: 180-190-195*-lbs., 45-lb. dbs (sub: 90″ L-sit)
Jason C.: 155-160-160-lbs., 40-lb. dbs (sub: 3′ v-hold)
Jared S.: 115-105-105-lbs., 25-lb. dbs (20″; sub: 90″ N-sit)
Joseph P.: 30-lb. dbs (20″; sub: max strict bodyrow + max plank; 5 rounds, 90″ N-sit)
Chris T.: 170-180-190-lbs., 40-lb. dbs (sub: 90″ L-sit)
Steve M.: 170-180-190-lbs., 35-lb. dbs (sub: 90″ L-sit)
Sean F.: 170-175-165-lbs., 45-lb. dbs (sub: 90″ L-sit)
Mayra C.: 75-75-75-lbs., 20-lb. dbs (sub: front squat, 90″ N-sit)
Diana D.: 65-55-55-lbs., 20-lb. dbs (sub: front squat, 3′ v-hold)
Marcel S.: 75-75-75-lbs., 35-lb. db (sub: front squat, 90″ N-sit)
James W.: 85-85-85-lbs., 25-lb. dbs (sub: front squat, 90″ N-sit)
Dave R.: 270-280-280-lbs., 55-lb. dbs
Mark Co.: 245-255-255-lbs., 45-lb. dbs
Wayne C.: 135-135-135-lbs., 30-lb. dbs (sub: front squat, 90″ N-sit)
Spencer S.: 155-165-165-lbs., 35-lb. dbs (sub: 3′ N-sit)
Peter H.: 145-155-135-lbs., 35-lb. dbs
Matthew C.: 215-215-215-lbs., 40-lb. dbs (sub: 90″ L-sit)
Andrew R.: 200-215-215-lbs., 35-lb. dbs
Alex C.: 95-95-95-lbs., 35-lb. dbs (20″; sub: front squat, 90″ L-sit)
Graham G.: 135-135-135-lbs., 30-lb. dbs (sub: 90″ N-sit)
Lisa C.: 85-85-85-lbs., 25-lb. dbs (20″; sub: front squat; 3-3-3, 3′ v-hold)
Hi coaches. Did 45lbs on the step ups 🙂