Triple Threat

22
Nov

Triple Threat

Pause Overhead Squats x3 w/10 sec hold
12 min to build/practice

Weighted Pullups x5
12 min for 4-6 sets

3-5 rounds
10 Glute Bridges
*on the 10th rep, hold for 30 sec

Jeanette

10 Responses

  1. Amanda Hunt

    Mobility and warm up

    Strength
    Pause Overhead Squats
    x3 W/10 sec hold
    12 mins to build/practice
    35# – 45# – 55# – 65# – 75#

    Scap Pullups
    5 sets, 6 reps, 3-5 sec
    + 10 sec Chin Over Bar

    Cashout
    5 rounds
    10 Glute Bridges
    *on the 10th rep, hold for 30 sec

    Thanks Ingrid!!

  2. RF

    Pause Overhead Squats x3 w/10 sec hold
    45-65-70-70-75

    Weighted Pullups x5
    15-20-25-25

    4 rounds
    10 Glute Bridges
    *on the 10th rep, hold for 30 sec

  3. Kelly B

    Pause Overhead Squats x3 w/10 sec hold
    5 sets with the stick

    Strict Pull-ups
    5 sets of 5 reps

    4 rounds
    10 Glute Bridges
    *on the 10th rep, hold for 30 sec

  4. Ang

    Pause OHS x3/10 sec hold at bottom
    35-40-40-45

    Scrap pull-ups 5 sets
    Levelled up to orange 1 in Upper Body Pull

    Cash out 3-5 rounds 10 glute bridges , on 10th rep hold for 30 secs
    4 rounds

    Thanks Carrie

  5. John Hunt

    Pause Overhead Squats x3 w/10 sec hold
    65-75-85-95×1

    Weighted Pullups x5
    25-30-35-40
    80×1 leveled up to Black III

    3-5 rounds
    10 Glute Bridges
    *on the 10th rep, hold for 30 sec
    4 rounds

    Thanks Carrie!

  6. Catherine Wilson

    Pause Overhead Squats x3 w/10 sec hold
    12 min to build/practice

    15,25,25,30,30
    This pulled on my left knee a lot, but not bad on the right arm, so something is getting better!

    4-6 sets x 8
    Ring Rows & 20 sec Bar Hang

    6 – 20
    8 – 20
    8 – 20
    8 – 20
    8 – 20

    3-5 rounds
    10 Glute Bridges
    *on the 10th rep, hold for 30 sec

    Thanks Ingrid, I even appreciate that you took a photo 🙂

  7. Amber G

    Pause Overhead Squats x3 w/10 sec hold
    12 min to build/practice
    15# 20# 25#
    Last set wasn’t pretty. Going to practice more with the bar only next time

    Scap Pull Ups x5 + 15s chin over bar hold
    12 min for 4 sets
    Couldn’t get the chin over bar hold tonight. Did dead hangs instead

    4 rounds
    10 Glute Bridges
    *on the 10th rep, hold for 30 sec

  8. Laura

    Pause Overhead Squats x3 w/10 sec hold
    35-45-55-55

    Strict Pull-ups
    5 sets of 2 reps (might have been 6 sets, lost count)
    Usually start with 3-4 reps and fall apart on set 2-3. Went with 2 to stay sufficiently below the failure level and was much more consistent.

    5 rounds
    10 Glute Bridges
    *on the 10th rep, hold for 30 sec

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