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Lifting Ourselves and One Another

Sunday, January 19, 2020

A1.  Ring Push-ups – 8-10 reps @ 3010 X 5 sets, rest 60-90s

A2.  Bent Over Barbell Row – 8-10 reps @ 3011 X 5 sets, 60-90s

A3.  Alternating Single Arm Dumbbell Split Jerk – 10 reps (5/arm) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

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Comments: 4

A1. 12 reps each round
A2. 10 reps each round @ 75/75/75/85/85
A3. 40/45/45/50/50
Thanks Zac!


A1: 8 medium height rings/ 2 sets low rings 2 from toes, 6 knees/ 2 sets 1 toes/7 knees

A2: 55/4 x 65

A3: 25/30/35/2@40 3@35/40

Thanks Zak


A1 – 10 per round
A2 – 10 per – 45, 55, 65, 75, 85
A3 – 35, 40, 50, 55, 60
Thanks Zakk


A1. Subbed deadlift for shoulder rehab
8 reps each time – 135/155/175/195/225
A2. 10 reps @ 75/95/105/115
8 reps @ 125
A3. Left arm only
5 reps each time – 40/45/55/60/70
Then a bonus set later @ 80

Thank Zak!


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