Giving your legs a little break

21
Jan

Giving your legs a little break

We’re hosting the New Brunswick Weightlifting Provincials on Saturday. If you’re around, come and watch some amazing feats of strength and power. Our girls, Cara and Melanie, will be lifting at 1pm. We are also in need of a few volunteers (weight changers). If you can help for any part of the day, please let me know.

Bench Press – 15 min to establish 5RM

Bent Over Row – 15 min to establish 5RM

Cashout – 3 rounds: Max wall sit for 1 min, Max plank for 1 min

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13 Responses

  1. Ange

    Bench Press – 15 min to establish 5RM
    up to 115#

    Bent Over Row – 15 min to establish 5RM
    up to 110#

    Cashout – 3 rounds: Max wall sit for 1 min, Max plank for 1 min

    I’m sorry for what I said during wall sits… thanks for yelling at me Shawn

  2. Mark D

    MOB + WU
    Group WU

    Bench Press – 15 min to establish 5RM
    175#

    Bent Over Row – 15 min to establish 5RM
    165#

    Cashout – 3 rounds
    Max wall sit for 1 min
    Max plank for 1 min – did Hollow Hold for 2nd rnd

  3. WUx1 + Group WU

    Bench Press – 15 min to establish 5RM
    110-135-150-170-185

    Bent Over Row – 15 min to establish 5RM
    65-95-115-130-145

    Cashout – 3 rounds: Max wall sit for 1 min, Max plank for 1 min

  4. Trent

    Bench Press – 15 min to establish 5RM
    110Wu – 135 -150 -170 -185 -190 (5# PR)

    Bent Over Row – 15 min to establish 5RM
    75Wu – 115 – 135 – 155 – 165 – 175

    Cashout – 3 rounds
    Max wall sit for 1 min
    Max plank for 1 min

    Planks never felt so easy in comparison with wall sit. All rounds unbroken with exception of transition time.

  5. Bench Press x 5
    125 – 135 -145 -155 -165

    Bent Over Row x 5
    95 – 115 – 135 – 145 – 155 – 165

    Cashout – 3 rounds
    — Max wall sit for 1 min
    — Max plank for 1 min

    …what Trent said. Wowza

  6. Matt H

    Bench press 5RM – 165
    Happy wth this as my previous recorded 1 RM was 170…

    Wall sits and planks unbroken, and ditto with what Trent said, I was thinking the same thing while doing them..

  7. Gilles

    mob wux1
    group mob
    bench press 5 RM
    95×6 135×5 155×5 165×5 175×5
    bent over row 5 RM
    65×5 85×5 95×5 95×5 95×5
    cash out
    3 round
    1 min wall sit
    1 min plank

  8. John

    Open gym
    Mob, WU, back squat WU 5×95#

    Back squat
    115×3 – 135×3 – 150×4
    Wall balls 5×10

    Shoulder press
    65×3 – 70×3 – 75×5
    Plank switches 5×10

  9. Amy Hogan

    Mobility
    WU x1
    Group Mobility

    Bench Press x5
    55-65-75-85-95#

    Bent Over Row x5
    55-65-75-85-95#

    Cashout: 3 rounds
    1 min wall sit
    1 min plank

  10. 5pm Open Gym

    Mob + 3 rounds: 25 abmat situp/15 superman

    EMOTM 7 mins – 6 GHD Parallel Situps
    Rest 2 mins
    EMOTM 7 mins – 8 Russian Twists 45#
    Rest 2 mins
    EMOTM 7 mins – 6 Strict Ring K2E
    Rest 2 mins
    EMOTM 7 mins – 8 Hollow Rocks

    6pm Class

    WUx1 + Group Mob

    Bench x5
    135(x10)-155-175-185-195×3

    Bent-Over Row x5
    135-155-165-175-185(PR)

    3 rounds: 1 min Wall-sit + 1 min Plank
    – planks unbroken, wall sits 60, 25+20, 20+20sec

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