Ryan Fitness A. Est a 3RM or 5RM Front Squat B. AFAP 20 x DB Manmakers Performance A. Est a 1RM Front Squat B. AFAP Grace 30 x Clean and Jerks at 135lb/95lb -Post results under comments
B. Grace – 3:19
A. 185# (45#PR) 🙂
B. Grace 3:38 @65#
A. 255 (new PR but didn’t have an old PR so it’s a good start).
B. 2:41 (modified with 1 armed KB c&j @ 1 pood).
A. 210# first time PR. Surprised myself
B. 2:18 85# 23 sec PR. Angry Josh can really push you!!
A.) 285lbs – Never tested a 1RM for front squat, so I guess this is a PR
B.) 2:55 Rx – Did all singles. That’s a PR of 2min and 20sec comparing back to last August. Yowza!
^ I lied… I have tested my 1RM front squat before. 285# is a 60# PR.
A. 200. Early celebrated what I thought was 205, and 210–but it was just bad math. I’ll take 200, (5# PR)
B. 2:40Rx. 5-3-2-then 20 singles.
A. 185 – 5 lb PR
B. 2:50 Rx… Never have done it Rxed before, so it was good to give it a go
10-5-and singles and doubles
A. 130 (that’s a 5# PR)
B. 3:37 @ 55#
A. 150# – 20# PR – so close to 155# – I’ll get it next time!
B. 3:09 @ 65#
A. Front Squat 255# – 50# PR! Bryce continues to remind me that I’m “quad-dominant” so I’m going to have to keep working on form on this one.
B. 3:52, @115# Clean & Jerk. 10-5-5 then singles. Next time I’ll try the Rx, probably could have done it today.
C. Tabata abs – 8 rounds situps, 1 minute plank, 2 side planks. Really good stuff, abs still sore.
Great coaching Sara and Bryce!
Kb workout at home. May try grace on sat or Sunday to test it.
Kb American swings4x20
5×10 L push-ups to build strength for strict hs push-up
Plank holds and rocks with exercise ball
Kb row 4×10 on each side
40 dips off of a chair
Goblet squat 40
A. 130# 15# PR
B. 4:37 @ 55# really tough even at low weight!