warm up
pvc x 10:
- deadlift
- hang squat clean
- push jerk
- ohs
tabata mash up:
- push ups
- squats
workout
push press for 3RM
warm up 5 x 4
work sets 7 x 3
...
2-4-6-8-10 of:
- ball slams
- ring dips
lauren from NC shows her strength...thanks for stopping by
name. bodywt. mod. 3RM/time - ball #
ReplyDeletecav. 163. rx. 145/2:18 @ 25#
dustin. 169. rx. 125/2:11 @ 25#
guy. 175. rx. 180/2:23 @ 25#
nicole(cf jaguar). 152. mod dips. 85/2:56 @ 12#
jv. 117. rx. 135/1:47 @ 25#
angela. 169. mod dips. 100/2:36 @ 12#
lauren. 127. mod dips. 90/1:58 @ 16#
steve c. 206. rx. 185pr/1:49 @ 25#
aaron. 156. rx. 170pr/1:37 @ 20#
harry e. 246. mod dips. 105/2:16 @ 16#
rey. 220. rx. 215pr/3:00 @ 25#
jon. 157. rx. 165pr/1:31 @ 25#
brannon. 187. rx. 115pr/2:54 @ 16#
alex. 199. mod dips. 155/3:14 @ 25#
lorena. 128. mod dips. 70/2:27 @ 16#
cr. 156. rx. 185pr/1:19 @ 25#
JU ROTC 08APR09 wod:
ReplyDeletepatrick. 195. rx. 26:40
blake. 185. rx. 29:41
lewdog. 178. rx. 25:42
beegees. 224. rx. 36:56
steve d. 159. rx. 27:20
Guy / 175
ReplyDeletePS-Forgot to write that my 180 Push Press was a PR yesterday. THANKS CFJAX!
-Guy
If you haven't done so...check out the profiles for the Dirty South Regional Qualifier.
ReplyDeleteGET SOME
rob.205.mod; Left my med ball in the gym. Did db swings with 24kg instead. Push press 175#, Failed at 180# x2. Getting back to better than normal.
ReplyDeleteQuick question, when you do the tabata mashup do you do 4 rounds for each exercise or the full 8?
ReplyDeletegood to hear you're recovering well, rob.
ReplyDeletebill, on a mash-up (unless otherwise directed), it is 4 intervals of each movement totalling 8 intervals.
one-2. 177. rx. 170/3:19 @ 25#
ReplyDeleteryan w. 198. rx. 155/6:22 @ 25#
aaron. 220. 3 bar dips for every ring dip. 215/6:42 @ 14#
ReplyDelete