Monday, August 3, 2020

Monday, August 3, 2020


In Gym:
front squat
3-3-3-3-3*

*Bar is pulled from the floor.

then, three rounds; rest amply between rounds:
12x weighted step-up, 24/20″ platform
10-15x biceps curl

At Home:
four rounds, rest amply between rounds:
10x dumbbell squat jump + max dumbbell front squat

then, three rounds; rest amply between rounds:
12x weighted step-up –or– weighted lunge –or– single-leg glute bridge
10-15x biceps curl –or– 20-40-second half pushup hold

2 Comments

  1. MPH | August 4, 2020 at 10:50 am
     

    —MPH Outside The Box Scores—
    Ross B.: 30, 30, 30, 30 (Air squats with 3 second hold)
    Aaron S.: 30, 30, 30, 30 (30-lb kb)
    Alex Seeger: 28, 14, 24, 30 (20-lb dbs, no jump squats, 1 second pause)
    Nathan A.: 30, 30, 15, 16 (17.5-lb dbs)
    Yao Z.: 30, 30, 30, 30 (20-lb dbs, 1 second pause after first round)
    Ben H.: 30, 14, 14, 12 (30-lb dbs)
    Candida M.: front squat sets, pulling from floor (3 reps/set): 65-65-70-65-70 lbs; 12x step-ups at 20lbs, 20x bicep curls 10-lbs/hand
    Joe T.: Front squats (starting from floor): 185-185-195-200-200; 12 x 55lbs step ups 20 curls @ 35 lbs
    Kate G.: 30, 30, 30, 30 (30-lbs., added 1-second pause at bottom of squat after rd 1)
    Jerry I.: 20, 22, 20, 22 (18-lb. dbs)
    Lisa C.: 25, 30, 30, 30 (15-lb. dbs, added 1-second pause at bottom of squat after rd 2)
    Bill M.: 22, 24, 30, 30 (35-lbs.; 10 swing instead of squat jump)
    Sean G.: 30, 30, 30, 30 (35-lbs., added 1-second pause at bottom of squat after rd 1, added 10 extra squat jump after rd 2)

    Reply
  2. MPH | August 4, 2020 at 10:50 am
     

    –MPH Inside The Box Scores–
    Anna G.: 80-85-85-lbs.
    Adrian V.: 105-105-105-lbs.
    Gaby Ga.: 85-90-90-lbs.
    Aaron B.: 135-135-135-lbs.
    Al. C.: 135-155-185-lbs.
    Jason.: 235-255-265-lbs.
    Chase H.: 145-150-155-lbs.
    Walt C.: 115-125-135-lbs.
    Morgan W.: 105-105-115-lbs.
    Zac E.: 65-75-85*-lbs.
    Rafa C.: 150-155-155*-lbs.
    Chris P.: 155-165-175*-lbs.
    Morgan W.: 245-250-255*-lbs.
    Sean Q.: 215-225-225*-lbs.
    Rich H.: 215-225-225-lbs.
    Mark K.: 115-115-115*-lbs.
    Jason Sc.: 155*-145-145-lbs.
    Charlie K.: 160-165-170*-lbs.
    Charlie S.: 135-145-150*-lbs.
    Bill G.: 255-265-275*-lbs. (back squat)
    Pete T.: 130-130-130-lbs.
    Collin C.: 205-225-225-lbs.
    Bryan M.: 75-75-57-lbs.
    Justin M.: 125-125-125-lbs.
    Seth C.: 145-145-150*-lbs.
    Lorelle E.: 75-75-75-lbs.
    Seth B.: 145-155-165-lbs.
    Colin So.: 155-165-170-lbs.
    Michael Fo.: 135-145-155-lbs.
    John N.: 130-130-130-lbs.
    Mel F.: 145-155-155-lbs.

    Reply

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