Strength Day

11
Sep

Strength Day

Still need a few volunteers for Saturday’s weightlifting competition. Looking for some BBQ’er and some bar loaders. Lunch will be provided. Please let me know if you can help (even if it’s only for a couple hours).

Front Squat – 1RM

Weighted Pullups – 5RM

Who's back is this?

Who’s back is this?

28 Responses

  1. Melissa H

    Mobility
    WU x 1
    Front Squat arm/wrist & hip mobility

    Front Squat 1RM
    40% x 5 55#
    50% x 5 70#
    60% x 3 85#
    70% x 3 100#
    80% x 1 115#
    88% x 1 125#
    95% x 1 135#
    PR 145# (5# PR from Saturday – I tested it in in open gym because I hadn’t tested it this spring)

    “Weighted” Pull-ups 5RM
    5 x green band
    5 x blue purple
    5 x blue
    …then Steph told me I’m only using my arms for the pull-up, not my back….so went back to blue + purple to work on that. Whole different ball game. I always use just my arms…I’ve tried doing shoulder blade/back work, but I was not working the right muscle at all. Feels “better”…hah! Now, I have a new focus.

    Great 6am…

  2. Blake

    Front Squat (one-arm)
    x 5: 65, 95, 115, 135
    x 3: 155, 185
    x 1: 205, 225, 245 (ties 1RM)

    Didn’t want to try my luck with the one-arm FS, but I am sure I can do more once I am back to full wrist-strength.

    One-arm barbell snatch x 3
    15 – 25 – 35 – 45 – 55

  3. WU + mobility + DU practice aka just slapping my forearm a bunch

    Front squats 1RM
    5×55-70
    3×80-105(messed up my math there.. Sorry Heather!)
    1×110-120-130-135-140(not deep enough)-140PR
    5# PR! Felt good!

    Weight pull ups 5RM
    Green+purple
    Green
    Blue+purple
    Blue x2 PR
    Blue x 2

    800m run with Heather while Mom did a 400m run. (Very proud)

    Thanks for the great coaching today Steph!

  4. – Mob
    – WUx1
    – Group mob

    Front squats:
    – 85×5
    – 105×5
    – 125×3
    – 150×3
    – 170×1
    – 185
    – 200
    – 215 (5#PR)
    – 220

    … My front squat is now 5# higher than my back squat. I think it’s time to test back squat soon 😛

    Pullups:
    3 strict (max I’ve done is 4 strict but thought I’d try for 5, no dice) then 3 sets of 5 with red band

  5. Mobility
    WU x 1
    Front Squat arm/wrist & hip mobility

    Front Squat 1RM
    35×5, 45×5, 55×3, 65×3, 65×1, 70×1, 70×1, 70×1, 75×1

    “Weighted” Pull-ups 5RM
    green&blue band
    green&red band
    green band
    blue&red band
    blue&purple band
    blue failed

    cash out – couch stretch

  6. Mobility
    WU x 1
    Front Squat arm/wrist & hip mobility

    Front Squat 1RM
    40% x 5 50#
    50% x 5 65#
    60% x 3 75#
    70% x 3 85#
    80% x 1 100#
    88% x 1 110#
    95% x 1 120#
    PR 130#
    PR 140# (15# PR)

    “Weighted” Pull-ups 5RM
    5 x green + purple band
    1 x green band
    * Happy with this as last year I couldn’t do 10 with the black band*

  7. Frankie

    WU x 1
    group mob

    Front Squat 1RM
    135×5
    145×5
    170×3
    200×3
    230×1
    250×1
    285×1 – matched PR
    300×1(F)

    “Weighted” Pull-ups 5RM
    20-25-30-35(4)

  8. mob wux1
    group mob
    front squat
    105×5 135×5 155×3 175×3
    205×1 225×1 240×1
    did not try 255 #felt too heavy
    weighted dip instead of pull up
    5#x5 10#x5 15#x4 20#x2

  9. Front Squats

    135-165 X 5
    205-230 X 3
    265-290-315-335-340 X 1

    10# PR

    Weighted pull ups 5RM

    Did ring rows stepping further out each time.

    Tried with feet on grey box and got 2

    Thanks for the class Mario!!

  10. Annie

    Mobility
    WU x 1
    Front Squat arm/wrist & hip mobility

    Front Squat 1RM
    45×5, 55×5, 60×3, 65×3, 75×1, 80×1, 85×1, 90×1, 55×1 (F) 5# PR

    “Weighted” Pull-ups 5RM
    green&blue band
    green&red band
    green $ Purple ( X 2)

    cash out – couch stretch

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