Saturday, January 21, 2023

Saturday, January 21, 2023

In Gym:
deadlift
7-7-7-7-7

Begin each round every 3.5 minutes. These reps are touch-and-go.

then, three rounds for quality:
10-20x v-up –or– tuck-up
20-30x hollow rock
10-20x biceps curl

At Home:
as many rounds as possible in 10 minutes:
6x superman, 1-second hold at top of rep
6x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted

then, then, three rounds for quality:
10-20x v-up –or– tuck-up
20-30x hollow rock
10-20x biceps curl –or– 10-20x rotational sit-up

1 Comment

  1. MPH | January 22, 2023 at 11:45 pm
     

    -MPH Inside the Box Scores-
    Nate S.: 255-lbs.
    Carlos U.: 200-lbs. 
    Ryan B.: 195-lbs. 
    Inna A.: 195-lbs. 
    Anna G.: 95-lbs. (front squat) 
    Rony J.: 155-lbs. 
    Sean G.: 385-lbs. 
    Zach D.: 315-lbs. 
    Sean Q.: 125-lbs. (shoulder press) 
    Rich H.: 335-lbs. 
    Brendan D.: 265-lbs.*
    Justin G.: 185-lbs. 
    Bobby H.: 23-lbs.
    Aidan C.: 205-lbs.*
    Stuart J.: 245-lbs.*
    Edgar J.: 225-lbs. 
    Chris G.: 195-lbs. 
    Brent S.: 195-lbs.  
    Tara S.: 185-lbs.
    Kara K.: 155-lbs. 
    Diana G.: 125-lbs. 
    Natsuda C.: 120-lbs.*
    Andrew C.: 295-lbs.
    Sean F.: 345-lbs.
    John N.: 220-lbs.
    Bradley: 220-lbs.
    John Sa.: 135-lbs. (bench)
    Mel F.: 235-lbs.
    Nick W.: 275-lbs.
    Matt A.: 160-lbs.
    Brandon B.: 235-lbs.
    Mark B: 185-lbs.
    Kiely W.: 160-lbs.
    Kelly H.: 255-lbs.
    Michael F.: 270-lbs.
    Michael L.: 240-lbs.
    Adrienne V.: 145-lbs.
    Lily S.: 170-lbs.
    Alicia E.: 170-lbs.
    Kate G.: 265-lbs.
    Dan B.: 295-lbs.
    Haisheng Y.: 265-lbs.
    Jen D.: 180-lbs.
    RJ A.: 215-lbs.
    Tarek K.: 275-lbs.
    Seth B.: 245-lbs.
    Daniel H.: 255-lbs.
    Amr M.: 225-lbs.
    Chandler W.: 170-lbs.
    Julia H.: 170-lbs.
    Frank P.: 285-lbs.
    JaharI.: 265-lbs.
    Connor R.: 395-lbs.
    Bill G.: 325-lbs.
    Rajeev R.: 225-lbs.

    Reply

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