Saturday, March 20, 2021

Saturday, March 20, 2021

In Gym:
bench press*

Begin each set every 3 minutes.

then, five rounds for quality:
5x weighted ring dip
10x barbell bent-over row

five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycles:
10x pushup, 2-second hold at 90 degrees on the descent
5x staggered grip pushup
10-second superman hold

then, three rounds for quality:
12 dumbbell/object shoulder press -or– dip option
10-12x single-arm dumbbell bent-over row per side –or– 1-minute reverse plank hold


  1. MPH | March 22, 2021 at 9:30 am

    —MPH Outside The Box Scores—

  2. MPH | March 22, 2021 at 9:31 am

    —MPH Inside The Box Scores—
    Daniel H.: 185-185-185-lbs.
    Roberto L.: 160-165-175-lbs.
    Dave R.: 165-165-165-lbs.
    Anu B.: 125-130-135-lbs.
    Kinjal P.: 40-40-40-lbs.
    Sean G.: 225-245-255x-lbs.
    John J.: 165-165-175-lbs.
    Carlos U.: 155-155-145-lbs.
    Andy G.: 75-75-75-lbs. (sub: superset 7x pushup)
    Jerry L.: 135-145-155-lbs.
    Walt C.: 145-155-155-lbs.
    Charlie K.: 135-145-150-lbs.
    Andrew B.: 115-120-125-lbs.
    Kate G.: 105-115-120-lbs.
    Kenneth G.: 155-160-165-lbs.
    Nick M.: 135-150-155x-lbs.
    Chris C.: 215-215-215-lbs.
    Jarrod F.: 205-205-205-lbs.
    Tara S.: 90-90-90-lbs.
    Daniel N.: 135-135-145-lbs.
    Tucker H.: 225-235-240-lbs.
    David C.: 155-155-155-lbs.
    Will H.: 165-170-175-lbs.
    Chase H.: 195-195-195-lbs.
    Michael H.: 155-165-170-lbs.
    Peter O.: 125-135-145-lbs.
    Peter T.: 155-165-165-lbs.
    Bill G.: 215-220-225-lbs.
    Seth B.: 215-225-230-lbs.
    Adrienne V.: 75-80-80-lbs.
    Jason S.: 185-175-165-lbs.
    Brent H.: 195-205-205x-lbs.
    Amr M.: 135-155-165-lbs.
    Lily S.: 80-80-85-lbs.
    Rafael C.: 125-125-125-lbs.
    Mike L.: 155-165*-155-lbs.
    Yao Z.: 145-155-145-lbs.
    Sean Q.: 225-235-235-lbs.
    Mel F.: 110-115-120x-lbs.


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