A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds
B.
Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes
A. Bryan – 40# dumbbells step up to (2) 45# plates. Ring push-ups x 10.
B. Bryan – (115# barbell man makers) – 6, 6, 6, 6.
A: KB 2 x 18kgs
B: 14 / 14 / 13 / 12 @ 35#
Catching up from being sick…
A. See below.
B. RX’d 6/6/6/7
A. 24kg KBsx8 across and ring pushupsx10
B. Used 24kg KBs; 6,5,5,4
A:split squats with 25# dumbells
Rings not set up:( so did I arm db bench with 30# 8 reps each time for each
B: used 30# db’s
9,10,9,9
Rough!
Back to being a day behind on the programming. Will continue to post on applicable day.
A. FFE Split Squat done: 35’s#, 45’s, 55’s, 55’s all x8. Did not know where to start for this and hammies still pretty beat up from my battle with Murph. Hindsight 55’s or 60’s across would have been good.
B. As Rx: 9/10/10/9…dug deep on rd 3-4
….Finished with EMOM squat clean 135/155/175/185/185/185/185/195/205/215(f)/215
A. Done
B. Did it with 53# KBs, and got 8/9/8/9. Loved that workout
A1. 4×6 w/ 60#
A2. 10 Ring Dips
Short on time/equipment so …
B. 4 x AMRAP2
30 Cal Row
Max Reps @ 175# Power Clean
Rest 2 minutes
5-3-3-4
Great work Chris!
A) 35# DB 8×4 / 10 x 4 push ups
B) 7/7/6/8 @ 35#
Great job, Frank! Seems like you’re getting back into it and kicking butt!
Thanks! I’m definitely having fun!
A. 95# bb 8 reps
10 reps on ring push-ups
B. 7,8,8,9
400 was a 1:50 it may be a little long
Front rack for the bb? I bet that was fun. 🙂
I put it on the back. Would of done db’s but grip is weak from rock climbing.
A.
55# KBx8 / 10 push-ups for all sets
B.
8, 7, 4, 6. 55# KBs. Runs all 1:17-1:22
Great job!
A1. 35# X 8 (4)
A2. 10(4)
B. 3;3;4;5 55# db
Great work today Jay!
A) Done, 18.75 kg Dumbbells (don’t have more weight at home), 4×10 reps on Ring Push Ups
B) Done, 2 DB Manmakers each round. Did them as push-up, row left, row right, power clean, push press. With the 18.75 kg DB too. I was running pretty slow today. Feel murph in the legs…
Those legs have been smoked! Hope you get a good rest day in soon. Or at least take it easy on the running 🙂
A) done, 8 reps/leg, 36/44/44/53#
Push-ups done 10/rd
B) 7/7/7/7 with 53# KB (boss just moved all DB’s to different gym :/
Wow I bet it was super challenging with the kettlebell! Nice work!
Any advice on how high the elevated foot should be?
I used a platform high enough to let me get just below parallel with the front leg.
A 45# plate works great.
Thank you! I stacked 2 #45 plates, gelt about right.
A1. 45# db’s, 8 reps each round
A2. 10 each round
B. 35# db’s. 9/10/10/10….Have a bad cut in my hand that made receiving the weight tricky. Tried to go at 45 and couldn’t keep the weight over my thumb.
Ah man! Hope that heals up quickly!!
Hope to…stabbed myself with a steak knife while pulling my hand back out of the drawer. Felt really clever after that move.
Oh man!! How painful!
A. Split squats: Body weight x 8, 20lb dB x 8, 25lb db x 8, 40lb db x 8
Ring push ups rx 4 x 10
B. Subbed 400 meter row for run and 50lb db. First time doing man makers:
1. 3
2. 4
3. 4
4. 5
Nice work, Mario!
Great work Mario!