power clean
3-3-3
clean
3-3-3
clean pull
3-3-3
Compare all results to January 12, 2013.
then, Tabata Mash-Up: Box Jump + Single-leg Squat
Complete 16 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are box jumps (24″ platform), and the even intervals are single-leg squats.
This workout is scored by the total repetitions completed from all 16 intervals.
Great picture of Christine
power clean – 135, 145,150
squat clean – 135,135,140
clean pulls – 150, 160,160
Tabata Mash-Up tuck jump + assisted single-leg squat
59
So, I was perusing skreened.com for sick brosonbros shirts (like any self-respecting bro does), and a quick ‘bro’ search turned up this gem. My 5:00pm boys, I’m looking your way.
http://skreened.com/squatz/swole-mates-dark
Those shirts bro so hard
I personally like the ones you have to wear with your best bro. One shirt says Swole, the other says Mates! Reminds me of a cheap “Best Friends” necklace I had in middle school with my besty.
–Scores–
Borja G.: 175-lbs., 185-lbs., 205-lbs., 140
Derek B.: 170-lbs., 180-lbs., 205-lbs., 106 (40-lbs.; sub: step-up, goblet squat)
Ralph A.: 155-lbs., 165-lbs., 200-lbs., 122 (35-lbs., 20″; sub: goblet squat)
John P.: 155-lbs., 170-lbs., 200-lbs., 110 (sub: plate assisted sls)
John G.: 195-lbs., 185-lbs., 235-lbs., 100 (35-lbs.; sub: goblet squat)
Alex M.: 185-lbs., 205-lbs., 200-lbs., 205-lbs., 116 (sub: plate assisted sls)
Chap G.: 126 (45-lb. db, 35-lbs.; sub: single-arm clean + max v-hold, 5 rounds, goblet squat)
Jon H.: 130-lbs., 135-lbs., 170-lbs., 103
Matt H.: 140-lbs., 150-lbs., 170-lbs., 126 (35-lbs.; goblet squat)
Ted K.: 105-lbs., 115-lbs., 145-lbs., 123 (35-lbs., 20″; sub: goblet squat)
Joe T.: 105-lbs., 145-lbs., 145-lbs., 139 (35-lbs.; sub: goblet squat)
Robert W.: 125-lbs., 95-lbs., 145 (25-lbs.; sub: no squat clean, step-up, 20″, goblet squat)
Scott T.: 85-lbs., 95-lbs., 95-lbs., 117 (35-lbs., 20″; sub: goblet squat)
Christine S.: 95-lbs., 110-lbs., 125-lbs., 99 (sub: step-up, 20″; sub: plate assisted sls)
Keena S.: 95-lbs., 100-lbs., 125-lbs., 151 (25-lbs., 20″; sub: goblet squat)
Noreen S.: 108 (35-lb. db, 25-lbs., 20″; sub: 5x single-arm clean + max plank, 5 rounds, goblet squat)
Bill G.: 195-lbs., 205-lbs., 215-lbs., 119
David O.: 185-lbs., 195-lbs., 205-lbs., 96 (sub: plate assisted sls)
Set S.: 95-lbs., 80-lbs., 100-lbs., 88 (25-lbs., 20″; sub: goblet squat)
Julie G.: 95-lbs., 80-lbs., 100-lbs., 121 (25-lbs., 20″; sub: goblet squat)
Holmes H.: 120-lbs., 125-lbs., 140-lbs. (20″)
Gideon B.: 95-lbs., 95-lbs., 95-lbs. (35-lbs.; sub: goblet squat)
Jeremy N.: 74 (sub: 30x jump-stretch strict pull-up, blue, strict sit-up, pushup)
Matthew C.: 180-lbs., 190-lbs., 185-lbs., 105
David S.: 150-lbs., 155-lbs., 185-lbs., 103 (sub: plate assisted sls)
Rocio Q.: 50-lbs., 50-lbs., 119 (20-lbs.; sub: no squat clean, step-up, 20″, goblet squat)
Ivy F.: 132 (30-lb. dbs, 25-lbs.; sub: 5x clean + 30″ side plank/side, 5 rounds, lunge, goblet squat)
Adrian P.: 135-lbs., 140-lbs., 140-lbs., 110 (25-lbs., 20″; sub: goblet squat)
Joseph P.: 175-lbs., 125-lbs., 205-lbs., 133 (sub: step-up, 20″, squat)
John Gr.: 125-lbs., 95-lbs., 165-lbs., 117 (35-lbs.; sub: step-up, 20″, goblet squat)
Mayra C.: 90-lbs., 90-lbs., 126 (25-lbs.; sub: no squat clean, step-up, 20″, goblet squat)
Candida M.: 65-lbs., 80-lbs., 85-lbs., 148 (25-lbs., 20″; sub: goblet squat)
Ben R.: 75-lbs., 90-lbs., 139 (sub: no squat clean, squat, step-up, 20″)
Mark Co.: 145-lbs., 165-lbs., 195-lbs., 116 (sub: plate assisted sls)
Chris T.: 160-lbs., 175-lbs., 190-lbs., 112 (sub: plate assisted sls)
Wayne C.: 125-lbs., 155-lbs., 135-lbs., 108 (35-lbs.; sub: goblet squat)
Peter H.: 135-lbs., 140-lbs., 155-lbs., 154 (35-lbs.; sub: goblet squat)
Spencer S.: 125-lbs., 125-lbs., 155-lbs., 130 (35-lbs.; sub: goblet squat)
Alissa G.: 125-lbs., 125-lbs., 155-lbs., 152
Chris C.: 210-lbs., 240-lbs., 255-lbs., 163
Jim C.: 220-lbs., 205-lbs., 235-lbs., 181
Michael F.: 185-lbs., 205-lbs., 225-lbs., 124 (sub: plate assisted sls)
Andrew R.: 175-lbs., 185-lbs., 225-lbs., 117 (sub: plate assisted sls)
Chris H.: 160-lbs., 160-lbs., 175-lbs., 123 (sub: plate assisted sls)
Steve M.: 165-lbs., 155-lbs., 200-lbs., 121
Charlie R.: 105-lbs., 105-lbs., 115-lbs., 119 (35-lbs.; sub: goblet squat)
Bill M.: 55-lbs., 113 (sub: muscle clean only, strict sit-up, pushup)
Brian T.: 165-lbs., 160-lbs., 200-lbs., 112
Sean F.: 140-lbs., 155-lbs., 175-lbs., 131
Danny M.: 125-lbs., 125-lbs., 125-lbs., 145 (35-lbs.; sub: goblet squat)
Buffy M.: 55-lbs., 65-lbs., 100 (25-lbs.; sub: no squat clean, step-up, 20″, goblet squat)
Joanna T.: 70-lbs., 75-lbs., 126 (25-lbs., 20″; sub: no squat clean, goblet squat)
Katheryn S.: 133 (25-lbs., 20″; sub: 5x single-arm clean + max v-hold, 5 rounds, goblet squat)
Katherine S.: 101 (25-lbs.; sub: 5x single-arm clean + max v-hold, 5 rounds, step-up, 20″, goblet squat)
Arvin G.: 110-lbs., 120-lbs., 115-lbs., 123 (35-lbs.; sub: goblet squat)
Randy F.: 110-lbs., 120-lbs., 115-lbs., 113 (35-lbs.; sub: goblet squat)
Melissa S.: 45-lbs., 70-lbs., 139 (sub: muscle clean only, strict sit-up, pushup)
Joana S.: 45-lbs., 65-lbs., 70-lbs., 115 (25-lbs.; sub: goblet squat, step-up, 20″)
Dave R.: 220-lbs., 220-lbs., 255-lbs. (no part four)