In Gym:
shoulder press
3-3-3-3-3
Compare results to July 25, 2018.
weighted ring dip
5-5-5-5-5
Compare results to August 30, 2016.
At Home:
3 sets; rest amply between sets:
5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup
then, 3 sets; rest amply between sets:
30-second handstand hold –or– 20-second hollow hold + max push press –or– max dip variation
—MPH Inside The Box Scores—
Travis H.: 110*-lbs., bw ring dip
Chase H.: 125-lbs., 50-lbs.
Andy G.: 135-lbs., band ring dip
Adrian P.: 135-lbs., bw ring dip
Anu B.: 95-lbs., bw ring dip
Kinjal P.: 35*-lbs., 10 bench dip
Aaron B.: 95-lbs., band ring dip
Al C.: 135-lbs., 50-lbs.
Drew P.: 125-lbs., 35-lbs.
Jason O.: 175-lbs., 70-lbs.
Zac E.: 95*-lbs., band ring dip
Michael Fo.: 135-lbs., band ring dip
John N.: 100-lbs., 10-lbs.
Peter O.: 125*-lbs., band ring dip
David C.: 85-lbs., 10-lbs.
Zach G.: 85*-lbs., band ring dip
Colin So.: 100-lbs., band ring dip
Andrew B.: 95-lbs., 10 rds of 30-second plank + 10-second hollow hold
Michael H.: 105-lbs., 35-lbs.
Bryan M.: 110*-lbs., bw ring dip
Tarek K.: 110-lbs., bw ring dip
Matt R.: 95-lbs., bw ring dip
Terry A.: 50-lbs., bw ring dip negative
Kate G.: 91*-lbs., bw ring dip
Julia H.: 55*-lbs., band ring dip
Sean Q.: 155*-lbs., 85-lbs.
Rafa C.: 90*-lbs., band ring dip
Chris P.: 120-lbs., 35-lbs. tricep extension
Caroline E.: 50, banded ring dip
Matt M.: 155-lbs., 30-lbs.
Sean G.: 135-lbs., 55-lbs.
Rich H.: 135-lbs., 55-lbs.
Max R.: 135*-lbs, 10-lbs.
Lily S.: 67-lbs., bw
Pete T.: 115-lbs., bw
Tommy H.: 55-lbs. (sub: 5x dumbell shoulder press), bw
Stephen K.: 130-lbs., 30-lbs.
Bill G.: 160-lbs., 25-lbs.
Charlie S.: 120-lbs., 25-lbs.
Kai K.: 100*-lbs., bw
Lorelle E.: 55-lbs., banded ring dip
Seth C.: 120-lbs., 10-lbs.
Collin C.: 145*-lbs., 30-lbs.
James O.: 135*-lbs., 35-lbs.
Chris T.: 135-lbs., bw
—MPH Outside The Box Scores—
Anna G.: Shoulder press: 18 right, 18 left, 15-lb dbs; push press: 30 right, 30 left, 20-lb dbs
Candida M.: atomic pushups; 12-10-10 shoulder press @ 45 lbs; handstand holds
Natasha Z.: 16/17, 30/34 (20-lb. db, atomic pushup, single-arm press R + single-arm press L, hollow hold, single-arm push press R + single-arm push press L)
Bill M.: 16/18, 35/26 (35-lb. kb, atomic pushup, single-arm press R + single-arm press L, hollow hold, single-arm push press R + single-arm push press L)
Mark D.: 45, 45 (30-lbs.; atomic push-up, hollow hold)
Ross B.: 28/27, N/A (45-lbs.; atomic push-up, single-arm press R + single-arm press L, hollow hold)
Ben H.: 19, 50 (60-lbs.; atomic push-up, handstand hold)
Daniel H.: 17/17, 30 (40-lbs.; atomic push-up, single-arm press R + single-arm press L, hollow hold)