Tuesday, January 17, 2023

Tuesday, January 17, 2023

In Gym:
back squat
7-7-7-7-7

Begin each round every four minutes.

then, as many repetitions as possible:
2 minutes: back squat @ 50-60% heaviest weight for the day
2 minutes: strict chest-to-bar pull-up
1 minute: back squat @ 50-60% heaviest weight for the day
1 minute: strict chest-to-bar pull-up

At Home:
as many repetitions as possible:
3 minutes: max object squat –or– squat
3 minutes: max pulling option (pull-up, bodyrow, renegade row, bodyweight renegade row)
2 minutes: max object squat –or– squat
2 minutes: max pulling option
1 minute: max object squat –or– squat
1 minute: max pulling option

2 Comments

  1. MPH | January 18, 2023 at 5:19 pm
     

    -MPH Inside the Box Scores-
    Sean Q.: 245-lbs., 63
    Dan H.: 205-lbs., 59 (strict PU)
    Bobby H.: 175-lbs., 73 (strict PU)
    Kara K.: 115-lbs., 67 (banded strict PU)
    Nate S.: 190-lbs., 58 (strict PU)
    Anna G.: 95-lbs.. 83 (body row)
    Borja G.: 175-lbs., 63
    Sabien S.: 135*-lbs., 40 (body row)
    Seven T.: 205*-lbs., 67 (strict PU)
    Hal B.: 165-lbs., 81 (banded strict PU)
    Ross B.: 225-lbs., 61 (banded strict UP)
    Luke B.: 155-lbs., 67 (strict PU)
    Mel F.: 185-lbs., 67 (95)
    Jose R.: 200-lbs., 59 (strict PU)
    Sean G.: 285-lbs., 65 (145)
    Rich H.: 285-lbs., 68 (145)
    Jerry I.: 185-lbs., 59 (95, banded PU)
    Adrian P.: 185-lbs., 47 (95, banded PU)
    Dan B.: 245-lbs., 49 (115, strict PU)
    Anu B.: 155-lbs., 42 (75, strict PU)
    Chase H.: 200-lbs., 57 (115)
    Brandon B.: 215-lbs., 50 (115)
    Walt C.: 185-lbs., 51 (95)
    Stuart J.: 185-lbs., 66 (95, strict PU)
    David C.: 145-lbs., 62 (95)
    Aidan C.: 155*-lbs., 62 (95-lbs, strict PU)
    Jen D.: 125-lbs., 62 (75, banded PU)
    Abbey O.: 90-lbs., 78 (45, banded PU)
    Ralph B.: 205-lbs., 82 (95, bodyrow)
    Dave R.: 255-lbs., 74 (135)
    Kate G.: 215-lbs., 78 (105)
    Brent S.: 160-lbs., 76 (95, strict PU)
    Chandler W.: 150*-lbs., 66 (75, banded PU)
    Matt A.: 135-lbs., 62 (65, strict PU)
    Jacob T.: 135*-lbs., 50 (75, strict PU)
    Drew P.: 135-lbs., 50 (95)
    Frank P.: 195-lbs., 89 (95, strict PU)
    RJ A.: 195-lbs., 71 (95, strict PU)
    Kelly H.: 165-lbs, 35 (75, strict pu)
    Brendan D.: 185-lbs, 105 (65, banded pu)
    Kate R.: 155-lbs, 53 (65, strict pu)
    TR R.: 275-lbs, 36 (135)
    Sam E.: 145-lbs, 100 (65, banded pu)
    Karl P.: 145-lbs, 59 (65, banded pu)
    Andrew C.: 220-lbs, 48 (105, strict pu)
    Julie A.: 135-lbs, 84 (65, bodyrows)
    John B.: 175-lbs, 60 (85)
    Michael L.: 180-lbs, 50 (85)
    Greg M.: 145-lbs, 60 (75)
    Zach D.: 275-lbs, 61 (105)
    Elliot: 165-lbs., 40 (75, banded pu)
    Sam R.: 215-lbs, 75 (105)
    Tucker H.: 225-lbs, 66 (105)
    Ben B.: 205-lbs, 51 (105, banded pu)
    Justin M.: 220-lbs, 64 (105, strict pu)
    Connor R.: 285-lbs, 60 (135, pu)
    Tommy H.: 275-lbs, 66 (135)
    Jahari H.: 260-lbs, (;
    Rajeev R.: 185-lbs, 90 (95, pu)
    Alissa P.: 65-lbs, 40 (55, banded pu)
    Hanna G.: 215-lbs, 39 (95)
    Andrew W.: 205-lbs, 80 (95, pu)
    Haisheng Y.: 235-lbs, 40 (115, pu)
    Seth B.: 195-lbs, 71 (95, banded pu)
    Bill G.: 275-lbs, 62 (135)
    Michael Fo.: 225-lbs, 66 (115, pu)
    Matthew R.: 230-lbs, 52 (115)
    Inna A.: 175-lbs, 90 (65, banded)
    Tara S.: 165-lbs, 82 (65)
    Rony J.: 115-lbs, 60 (60, banded)
    John N.: 165-lbs, 52 (75, pu)
    Chris G.: 145-lbs, 67 (75, banded)
    Ryan B.: 175-lbs, 70 (85, pu)
    Bill F.: 135-lbs, 52 (75, pu)

    Reply
  2. MPH | January 18, 2023 at 5:19 pm
     

    -MPH Outside the Box Scores-
    Lisa C.: 182 (20-lb. dbs, bent over row)
    Bill M.: 180 (20-lb. dbs, bent over row)
    Diana D.: 126 (15-lb. dbs, band pu)
    Tom G.: 147 (20-lb. dbs, jumping pu)

    Reply

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