Strength Day

Push Press x5
3 sets @ 80%

Weighted Ring Dips
5-5-5-5-5

Good Mornings
10-10-10 (keep these ‘light’ – tomorrow might be deadlift day)

Lots of strength in this picture
Lots of strength in this picture

48 thoughts on “Strength Day”

  1. Great picture! Looking strong ladies!

    Push Press x5
    3 sets @ 80%
    95#

    Weighted Ring Dips
    3 sets of 5 reps with body weight
    1 set of 5 reps with 5#
    1set of 5 reps with 10#

    Good Mornings
    10-10-10
    45#-65#-75#

    Great strength day!
    PS: I’m looking for a partner for Spring Fling!

  2. Mob and WUx1 (12 reps)
    Group Mob
    Push Press
    5x (35-55-75-85-85-85#) great partnering with Natacha and Mighty Maria πŸ™‚
    Ring Dips Assisted
    5 @ feet under hips
    [email protected] feet one foot out
    [email protected] feet two feet out x 3
    Good mornings
    10 x 15#
    10x 35#
    10x 45#
    800m run with Natacha, Jackie and Speedy Gabe πŸ™‚
    Great class Mario!!!

  3. Clean and jerk practice at 75#
    Still jumping forward, pushing butt back and dipping on my toes. Kevin suggested max load dips in front rack. No jerk, just dip. I’ll be on that.

    Push pressx5. 3 sets @75#
    Only did 3-4 reps each set. Not getting head through fast enough and pushing the bar forward.

    Weighted dips 5×5
    On bars, then rings-2 feet out with knees straight. Then tried the banded rings from knees

    Good mornings 10×3
    35#-55#-65#
    400m run with mom then added 400m solo. In my rubber boots… Cause you never know

  4. Mob + WUx1 + Shoulder Mobility + Group WU

    Push Press x5
    115-145-165-185-185-185# … last set felt a bit sloppy, was getting tired.

    Weighted Ring Dips x5
    15-25-35-45-53#(x3) … didnt seem to have any recorded PRs for this, but I’ve done them before… weird.

    Good Morning x10
    45-65-85# (kept it lighter than my 10RM)

    Cashout: 400m run

  5. Mob + WUx1 x12 + Group WU

    Push Press x5
    45-95-115-125-125-125-115 (work on not re dipping)

    Weighted Ring Dips x5
    WB 6# and 12# – KB 20# and 30# – last set with 20# WB

    Good Morning x10
    45-95-125

    Great work 6am’ers!

    Cashout: 400m run

  6. Push Press x 5 @ 145#

    Weighted Ring Dips x 5
    20 – 30 – 40 – 50 … PR? I can’t remember the last time we did these.

    Good Mornings (3 x 10 @ 45#)

    Thrusters (3 x 10 unbroken at 80#)

    Fun Nooner, thanks Steph!

  7. WU and some resistant stretching
    Push Press x 5 @75# Fun sharing the bar with Melanie and meeting you!
    Ring Dips epic fail as per shoulder, my poor shoulder! πŸ™
    Good Mornings (3 x10 @ 35#)
    450m row
    Thanks Steph! πŸ™‚

  8. Push Press x5
    45-50-55(WU)-65-65-65

    Weighted ring dips
    5-5-5-5
    From the bars 3x. Then rings 1x. The bars were really fun. I found the closer I got to the bar as I was dipping down, the faster my arms gave out πŸ˜› Bahaha

    Good Mornings
    10-10-10
    35-55-65#

    400m run (6/30)

    Fun class!

  9. Push Press x5
    3 sets @ 80% (70#)
    wu @ 55 & 60#

    Weighted Ring Dips
    3 sets of holds
    2 sets of assisted(1foot ahead)

    GoodMornings
    3sets of 10 reps
    35-40-45#

  10. WU x 1 (12 reps)
    Group MOB

    Push Press x 5, 3 sets
    35, 40 x 5 warmup
    60# for sets

    Weighted Ring Dips
    5×5
    1 foot out, top of rings even with top of hip

    Good Mornings
    15# x 10 to warmup
    35, 40, 45 x 10

    800 metre run with Natasha and Alaina. Gabe streaked by.

    Got to workout with many people today. Fun times!

  11. mob wux1 12 rep
    group mob
    push press
    x 5 3 set @ 80%
    95×5 115×5 125×5 125×5 125×5 115×5
    drop weight was re dipping
    weighted ring dip
    5-5-5-5-5
    body weight x 5
    5#x 5 10#x4 12#x4 12#x4
    good morning
    10-10-10
    45×10 65×10 85×10
    run 300 m

  12. Push press x5
    3 sets at 80% (105)

    Ring dips..did a couple of assisted sets of 5. Then a random assortment of me flailing around trying to do one with my bodyweight..finally got one, then managed a couple in a row, twice! So was a good first tonight.

    good morning x 10
    35-45-55

    Cashout 400m run

  13. Love this pic! πŸ™‚

    Push Press (3 sets of 5 @ 80%)
    WU – 55, 75
    5×95
    Nice work John and Amanda loved sharing the bar with you two!

    Weighted Ring Dips — Negatives with down count of 5 (Need to start rotating these into my warm-ups

    Good mornings
    10 x 35,45, 50#

    Thanks for the coaching Steph and thanks for the pull-up tips Amanda!

  14. First post! Prep class deck of death tonight.

    Score: 187 + 1 row
    (Scaled burpees to pushups because of foot trouble – thanks Kevin for the help!)

  15. Mob, WUx1 (12 reps)
    Group mob/WU

    Push Press x5
    WU 55 – 75
    85 – 85 – 85

    Dips
    Practiced assisted ring dips, second time ever doing them!

    Good Mornings x10
    45 – 55 – 65 (20# PR because…when do we ever work GMs? lol)

    Cashout – 400m run. Felt great!

  16. Ginette Gullison

    Fundamentals Class- Deck of Death or Smiles, depending on who’s coaching. 205 reps plus a joker(400m row) in 15 min…whoop! whoop!
    loving the classes & the people!

    1. Haha Ginette! The real name is deck of death, I like to call it smiles because everyone is smiling after this one! It’s a fun one, plus you can do it anywhere, all you need is a deck of cards πŸ˜‰

  17. Fundamentals, deck of death for the first time. Great fun, 170 reps plus one 400m row in 15 min. (with a healing wrist making slower burpees). Curious to see down the road the improvement, hopefully!

  18. Deck of death tonight. 127 reps two 400 metre rows!! Great work out. Glad to be part of this gym!!

    1. Great work Jake, you were way out of you’re comfort zone and you kept working hard!

  19. Look at all the prep class people posting!! Great job guys! I look forward to seeing you on Thursday! πŸ™‚

  20. WU x 1 (12 reps)
    Group MOB

    Push Press x 5, 3 sets
    45, 55 x 5 warmup
    55# x 5 for 3 sets

    Weighted Ring Dips
    5Γ—5
    1 foot out, and a couple holds

    Good Mornings
    15# x 10 warmup
    35, 35, 35 x 10

    400 m run

  21. Push Press x5 3 sets @ 80% = 95#
    WU 55, 75
    3 sets of 5×95

    Weighted ring dips — negatives
    5 sets of 5x negatives count to 5

    Good mornings
    10 x 35, 45, 50

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