Saturday, November 19, 2022

Saturday, November 19, 2022

In Gym:
back squat
3-3-3-3-3

*Begin each round every four minutes.

then, three rounds for quality; rest amply between rounds*:
10x back squat @ 70-75% heaviest weight for the day
10x back squat @ 50-60% heaviest weight for the day

*Quickly change your bar between weights and continue on with the set.

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat
then, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold

1 Comment

  1. MPH | November 21, 2022 at 12:21 pm
     

    -MPH Inside the Box Scores-
    Inna A.: 175*-lbs.
    Andrew S.: 205-lbs.
    Carlos U.: 165-lbs.
    Rony J.: 135*-lbs.
    Nate S.: 205-lbs.
    Dave R.: 275-lbs.
    Anna G.: 115-lbs.
    Carter G.: 205*-lbs.
    Kate G.: 240-lbs.
    Julie A.: 155-lbs.
    Natsuda C.: 110*-lbs.
    RJ S.: 155*-lbs.
    John Sh.: 215-lbs.
    Chase H.: 210-lbs.
    Sean F.: 275-lbs.
    Adam R.: 245-lbs.
    Chandler W.: 155-lbs. 
    Michael Fo.: 225-lbs. 
    Melody F.: 225-lbs. 
    Thomas R.: 180-lbs. 
    Mike L.: 205x-lbs. 
    John N.: 170-lbs. 
    John Sa.: 175-lbs. 
    Julia H.: 150-lbs. 
    Richard G.: 155*-lbs. 
    Sean G.: 325-lbs. 
    Diana G.: 120-lbs. 
    Bill G.: 295-lbs. 
    Matthew R.: 255-lbs. 
    Dan B.: 265-lbs. 
    Nick W.: 275*-lbs. 
    Walt C.: 200-lbs. 
    RJ A.: 200-lbs. 
    Frank P.: 200-lbs.
    Amr M.: 185-lbs. 
    Tarek K.: 205-lbs. 
    Greg M.: 175x-lbs. 
    Mark B.: 175*-lbs.
    Brenda B.: 95*-lbs. 
    Sarah G.: 75*-lbs.

    Reply

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