Strength Day

19
Dec

Strength Day

Bench Press x5
50-60-70-75-80+

Front Rack Bulgarian Spilt Squats
10 reps per leg for 3 sets

AMRAP in 5 min
30 Consecutive Double Unders

Compare to May 9/19

Joanna

8 Responses

  1. Mark

    Bench Press x 5
    50-60-70-75-80+
    190# x 9

    Front Rack Bulgarian Spilt Squats
    10 reps per leg for 3 sets
    25# x 2 sets
    body weight for last set…need to hang weight, not front rack

    AMRAP in 5 min
    30 Consecutive Double Unders

    …got some DUs

  2. Cheryl

    Bench Press x5 (based on 85# 1RM)
    % 50-60-70-75-80+
    # 40-50-60-65-68 (x4)

    Front Rack Bulgarian Split Squats
    10 reps /leg for 3 sets: 10, 12, 15# DBs (try 20# next time)

    AMRAP in 5 min
    30 Consecutive Double Unders: 17 DUs (broken)
    Added more single skips before attempting doubles. Stopped after each double (so excited I got one).

    Compare to May 9/19:
    10# x 3 sets FR BSS
    DUs = 0

    Thank you Shane for the BP spot & PU shoulder alignment.

  3. Laura

    Bench Press x5
    50-60-70-75-80+
    55-65-80-85-90(5)

    Front Rack Bulgarian Spilt Squats
    10 reps per leg for 3 sets 15#

    AMRAP in 5 min
    30 Consecutive Double Unders
    Rounds were : 30-30-30-30-29-30

    Thanks Roxanne!

  4. Fred

    Bench Press x5
    50-60-70-75-80+
    Showed up late for did 50 cals on the Assault Bike instead… managed to get one set of 12×145# at the end

    Front Rack Bulgarian Spilt Squats
    10 reps per leg for 3 sets
    15#-20# vest-20#vest+8lbs DB

    AMRAP in 5 min
    30 Consecutive Double Unders
    0 sets… got to 21-22 a couple of times… haven’t practiced DUs in a couple months and it showed

  5. Jordan Sanipass

    Bench Press x5 based on 150#
    50-60-70-75-80+
    75,90,105,115 x 5
    120 x 12. Put my bench up by 10#

    Front Rack Bulgarian Spilt Squats
    10 reps per leg for 3 sets, 20#

    AMRAP in 5 min
    30 Consecutive Double Unders
    Just got one DU. It’s a start. I used it to practice.

  6. Mel G

    Bench x5
    55-75-85-90-95×9

    20# DB x10 x3 sets/each leg

    10 Rounds of 30 consecutive DU – no trips!
    I followed Shane and Mario’s pace on this one…thanks boys!

    Thanks Cara!

  7. Heidi

    Bench Press
    Finished iwth 85# x 10 reps

    10 Bulgarian Split Lunges / Leg: 3 Sets @ 15#

    5 Min. AMRAP of 30 consecutive DU’s: 3…..it went like this:
    30-29-28-30-and finished with 48 at the end of the 5 min.

  8. Kelly B

    Bench Press x5
    50-60-70-75-80+
    55-65-75-80-85#(10)

    Front Rack Bulgarian Spilt Squats
    10 reps per leg for 3 sets @10#

    AMRAP in 5 min
    30 Consecutive Double Unders
    1 set of 30, the rest was a lot of attempts and swearing

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