Howdy, Stranger!

It looks like you're new here. If you want to get involved, click one of these buttons!

Tuesday, November 14, 2017

UnforgibbonUnforgibbon Brand X Trainer
WARM-UP:
4x
10 walking lunges
10 Spider-Man lunges
10 dumbbell box step-ups
10 dumbbell front squats 
200-meter run 

CONDITIONING:
Advanced
EMOM for 20:00*
5 pull-ups 
10 dumbbell walking lunges, 30#/20#
15 squats 

Intermediate
EMOM for 20:00*
3 pull-ups 
8 dumbbell walking lunges, 30#/20#
12 squats 

Beginner
EMOM for 10:00-15:00*
3-5 ring rows 
8-10 walking lunges
10-12 squats 

* If a round is not completed in time, scale reps and begin at the start of the following round 

ACCESSORY:
Advanced
100 butterfly sit-ups fewest sets possible

Intermediate
75 butterfly sit-ups fewest sets possible

Beginner
50 butterfly sit-ups fewest sets possible

MOBILITY:
3x
1:00 – foam roll quads
1:00 – foam roll glutes
1:00 – foam roll back 
1:00 – foam roll lats 

Comments

  • Back squat 255# X 3 & 8
  • UnforgibbonUnforgibbon Brand X Trainer
    Back squat
    305# x 1
    310# x 1
    3 x 315# x 1

    w/Big D
    5 rds
    5 wide-stance good mornings
    10 back squats
    15 kb swings, 24kg

    +10# each round for GMs and BSs - 165#-205#
  • SandyWSandyW Member
    edited November 15
    Back squat 160#
    x3, x6 or 7

    Front Squat pause above parallel
    1 x 10 @ 95#
    2 x 10 @ 85#

    EMOM for 20:00*
    5 pull-ups 
    10 dumbbell walking lunges, 30#/20#
    15 squats 
    20#

    2 rounds 5/10/15
    failed #3
    rested #4
    8 rounds 3/7/10
    failed #13
    rested #14
    6 rounds 2/5/10
    total 54/123/170

    100 butterfly sit ups - 4 rounds

    then 
    run 3.15 miles 26:32 neg splits

  • tapodacatapodaca Member
    edited November 15
    Back Squats 
    1x3 340#
    1xAMRAP 340#x6

    3x
    10 Above Parallel Pause Front Squats 
    135#

    20:00 EMOM
    5 Pull-ups(kipping)
    6 Weighted Lunges 30#DB’s
    9 Air Squats
    Had about 15-17 rest each round 

    100 Butterfly Sit-ups 
    1 Set
  • WARM-UP:
    4x
    10 walking lunges
    10 Spider-Man lunges
    10 dumbbell box step-ups 25#
    10 dumbbell front squats 25#
    200-meter run 

    CONDITIONING:
    Beginner
    EMOM for 10:00-15:00*
    3-5 ring rows 
    8-10 walking lunges
    10-12 squats 

    After first round went to 5 rows, 10 lunges, 10 squats

    * If a round is not completed in time, scale reps and begin at the start of the following round 

    ACCESSORY:

    Beginner
    50 butterfly sit-ups fewest sets possible
    2 sets

    MOBILITY:
    3x
    1:00 – foam roll quads
    1:00 – foam roll glutes
    1:00 – foam roll back 
    1:00 – foam roll lats 
  • BigOBigO Member

    WARM-UP:
    10 walking lunges
    10 Spider-Man lunges
    10 dumbbell box step-ups
    10 dumbbell front squats 
    200-meter run 

    STRENGTH:

    Squat 5x190, 3x215, 240x10

    Felt a twinge/pull on L knee on 10th. Decided not to do any more leg exercises.

    ACCESSORY:

    EMOM 10:00

    5 pull-ups

This discussion has been closed.