Strict Press build up for 10 Rep Max E3MOM
5/10 – 5 – 2/3 – 1/2 -10 rep max attempt
**percents, are a guide, adjust as needed to hit a max**
10min AMRAP:
4 Hang Cleans 135/95 RX+ 165/115 MRX 95/65
6 Shoulder to Overhead
8 Barbell Push-Ups MRX Push-Ups
10 Toes to Bar or 10 WallBall Sit-Ups 20/14lbs MRX 20/10 RX+ GHD WallBall Sit-Ups 20/14
Shoulder, Core & Grip Development
2 Sets:
100m Double KB/DB Overhed Walk
25 Hip Extensions or Reverse Hypers (can intermix)
20 Plate Pinch Curls
YOGA IS CANCELED THIS WEEK.
Dude digs deep every time. Michael J don’t come to play. He puts in work but he’s always got a joke or two if you’re not careful. Always good to see Michael come through those doors. Keep it up Mike!
Heck yeah! Mike J, always posted up in the back, lifting heavy and going hard! This guy quietly goes about his business and gets work done. Keep crushing it, dude ?
145 for 10
6+1 RX w/ TTB
135/7+6 rx ttb
A. 130(10)
B. 5+4 rx (165# & T2B)
145
5+16 RX
A. 115 x 10 ??
B. 5 + 15 Rx
A: 122# x10
B: 5 Rx+
6+20
6 + 2 rx @165 w/ t2b
140lbs for 10 reps
A. 95
B. 6 + 5 @ 115lb with T2B
Mike J going hard on the bike. He is always pushing his limits and working hard!
A. 130(10)
B. 6+15 Rx 165/T2B
A. 60#
B. 4+4 scaled to 80#/wb sit-ups
C. Complete
A. 135
B. 4 rx w/ situps
145 (10 reps)
8+2 Rx (135 and WB sit-ups)
6+25 Rx @ 165
????
125 for 10
70# for 9 reps
5+3 rx with ttb
90#
6+14 rx (TTB)
135(10)
4+10 RX+
135(7)
6+15 Rx Sit ups
9 reps at #100
7+2 115 2tb
6:30pm Garage:
(Today’s workout)
A: 95(10)-115(5)-135(3)-150(2)-145(10)
B: 7+18, RX (all T2B – these fell apart?)
7+5 rx. Ttb
175