Friday, March 5, 2021

Friday, March 5, 2021

In Gym:
at the top of every minute:
minutes 1-5: 10x back squat @ 135/95-lbs. (choose a light weight)
–rest 2 minutes–
minutes 6-10: 7x back squat @ 185/125-lbs. (choose a medium weight)
–rest 2 minutes–
minutes 11-15: 5x back squat @ 225/155-lbs. (choose a heavy weight)

At Home:
at the top of every minute:
minutes 1-5: 10-12x dumbbell/object front squat –or– 10-16 Bulgarian split squat
minutes 6-10: 7-10x dumbbell/object front squat –or– 10-20 close-stance squat
minutes 11-15: 5-8x dumbbell/object front squat –or– 20-30 air squat

2 Comments

  1. MPH | March 8, 2021 at 12:03 pm
     

    —MPH Outside The Box Scores—
    Candida M.: front squats, cleaned bar from floor: rds 1-5, 10 reps @ 55 lbs; rds 6-10, 7 reps @ 65 lbs; rds 11-15, 5 reps @ 70 lbs.
    Joe T.: 1-5@ 125; 6-10 165, 165, 185-; 11-15 @ 205
    Bryan M.: Gym workout: 5x10x 155 lbs., 5x7x 170 lbs, 5x5x 185 lbs.
    Lisa C.: 10 @ 15-lb. dbs, 10 @ 25-lb. dbs, 10 @ 25-lb. dbs
    Diana D.: 10 @ 20-lb pack, 7 @ 20-lb. pack, 10 with 1-sec pause @ 20-lb. pack
    Cristian D.: bw scales – 10, 10, 20
    Tom G.: 10 @ 15-lb. dbs, 10 @ 10/15-lb. dbs, 7 @ 15-lb. dbs
    Bill M.: 10 @ 15-lb. dbs, 10 @ 25-lb. dbs, 7 @ 35-lb. dbs
    Sarah G.: 10 @ bw, 7 @ 15-lb. db, 5 @ 15-lb. db

    Reply
  2. MPH | March 8, 2021 at 12:04 pm
     

    —MPH Inside The Box Scores—
    Borja G.: 95, 115, 125
    Adrian M.: 95, 115, 125
    Britney C.: 35, 45, 55
    Nate S.: 95, 115, 135
    Jason O.: 135, 185, 225 (front squats)
    Anna : 75, 85, 95
    Andrew Z.: 115, 155, 185
    Nick Mc.: 85, 95, 105
    Josh O.: 75, 95, 115
    Andy G.: 135, 185, 225
    Michael B.: 95, 115, 135
    Jerry I.: 115, 145, 165
    Adrian P.: 115, 145, 175
    Ralph B.: 115, 125, 135
    Jason S.: 105, 115, 125
    David C.: 85, 105, 115
    Drew P.: 115, 135, 155
    Aron S.: 75, 85, 105
    Chase H.: 125, 165, 195
    Andrew B.: 65, 75, 85
    Peter O.: 85, 105, 125
    Bobby H.: 85, 95, 105
    Morgan M.: 155, 175, 175
    Al C.: 115, 145, 185
    Kate G.: 95, 125, 155
    Nick J.: 95, 115, 135
    Matt R.: 105, 125, 155
    Max R.: 135, 185, 235
    Tara C.: 85, 115, 135
    Chris C.: 135, 185, 225
    Phillip M.: 45, 55, 65
    Julia H.: 85, 95, 95
    Sean G.: 155, 185, 235
    Jose R.: 115, 135, 145
    Tarek K.: 95, 20-lb. db 10 lunge x last 2 sets
    Matt S.: 95-lbs., 105-lbs., 115-lbs.
    Zach E.: 115-lbs., 135-lbs., 155-lbs.
    Peter T.: 95-lbs., 115-lbs., 135-lbs.
    Lily S.: 55-lbs., 65-lbs., 75-lbs.
    Michael L.: 105-lbs., 115-lbs., 125-lbs.
    Mel F.: 105-lbs., 125-lbs., 165-lbs.
    Thomas R.: 105-lbs., 125-lbs., 145-lbs.
    Roger W.: 95-lbs., 110-lbs., 115-lbs.
    Brian F.: 85-lbs., 95-lbs, 105-lbs.
    Daniel N.: 75-lbs., 85-lbs., 95-lbs.
    Jared S.: 75-lbs., 85-lbs., 95-lbs.
    Bill G.: box dips, bent over curls, banded pull-downs

    Reply

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