Friday, June 17, 2022

Friday, June 17, 2022

In Gym:
bench press
3-3-3-3-3-3

*Begin each set every three minutes.

then, three rounds for quality:
15x barbell bent-over row
10-15x strict ring dip

At Home:
four four-minute cycles, complete as many rounds as possible within the cycle and rest exactly one minute between cycles:
5x explosive pushup
10x staggered grip pushup
10x dumbbell bent-over row –or– 20x strict sit-up
20x hollow rock

then, three rounds for quality:
10-15x dip option

2 Comments

  1. MPH | June 20, 2022 at 1:38 am
     

    -MPH Inside the Box Scores-
    Anna G.: 90-lbs.
    Angela W.: 100-lbs.
    Adam T.: 135-lbs. 
    Borja G.: 135-lbs. 
    Rami B.: 155-lbs.
    Austin S.: 265-lbs.
    Adrian P.: 215-lbs. 
    Anu B.: 140-lbs.
    Walt C.: 165-lbs.
    David C.: 155-lbs.
    Andrew W.: 165-lbs.
    Bobby H.: 160-lbs.
    Peter O.:195-lbs.
    Anya W.: 110-lbs.*
    Charles K: 195-lbs. 
    Diana G.: 65-lbs.
    John N.: 150-lbs.
    David K.: 150*-lbs.
    Francisco L.: 175-lbs.
    Edgar J.: 165-lbs.
    Michael F.: 175-lbs.
    Ella W.: 115*-lbs.
    Ross B.: 205-lbs.
    Luke B.: 135-lbs.
    Zac E.: 155-lbs.
    Thomas R.: 150-lbs.
    Hal B.: 165-lbs.
    Drew P.: 175-lbs.
    Ralph B.: 175-lbs.
    Al C.: 195-lbs.
    Michael H.: 165-lbs.
    Amr M.: 175-lbs.
    Dave R.: 160-lbs.
    Patrick J.: 165-lbs.
    Justin G.: 165-lbs.
    Adam R.: 185*-lbs.
    Josh M.: 140-lbs.
    Greg M.: 150-lbs.
    Matt A.: 135-lbs.
    Kate G.: 130-lbs.
    Brent S.: 135*-lbs.
    Patrick T.: 145*-lbs.
    Frank P.: 185*-lbs.
    Paige D.: 116*-lbs.
    Julie A.: 105-lbs.
    Sean G.: 255-lbs.
    Bryan M.: 175-lbs.
    Brandt R.: 210*-lbs.
    Tommy H.: 245-lbs.
    Justin M.: 235-lbs.
    John Sh.: 205-lbs.
    Nathan A.: 125-lbs.
    Tucker H.: 225-lbs. 
    Sam R.: 205-lbs.
    Benny R.: 150-lbs.
    Michael A.: 155-lbs.
    Peter T.: 185-lbs.
    Pedro L.: 115-lbs.
    Phillip M.: 105-lbs.
    Lily S.: 80-lbs.
    Julia H.: 85-lbs.
    Matthew R.: 165-lbs.
    Ishi B.: 185-lbs.
    Yousi A.: 70-lbs.
    Rony J.: 65-lbs.
    Francesco M.: 115*-lbs.
    Bill G: 205-lbs.
    Seth B.: 205-lbs.

    Reply
  2. MPH | June 20, 2022 at 1:39 am
     

    -MPH Outside the Box Scores-
    Lisa C.: 8 + 8 staggered (30-lb. db)
    Diana D.: 7 + 7 row (15-lb. db)
    Mark D.: 9 (30-lb. db)
    Tom G.: 7 + 10 staggered grip pushup (20-lb. db)

    Reply

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