Hyrox Conditioning

Thursday, December 19, 2024

Westbound Crossfit - OPEN GYM

1530

Hyrox Conditioning

Run - 500 meters

Row - 500 meters

Run - 500 meters

Farmers Carry - 2x24kg - 120 meters

Run - 500 meters

Sandbag Walking Lunge - 15kg - 60 meters

Run - 500 meters

Wall Ball Shots - 14 pounds - 10x10 EMOM

I was quite pleased with myself for finishing in 37:54.  I just wanted to get in the rhythm of working through the movements in order and wanted to sprinkle in some running.  Run was an out and back from the back door to the Holland St, making a left and turning around at Garland Way.  The first run took 4 minutes (later measured it to 500 meters on Google Earth).  Farmers Carry was two laps around the gym (measured by pacing off 180 feet in one lap).  The pace on the wall ball shots felt really good.  I think this would be sustainable in Hyrox.  

Going forward a good scenario would be to work through movements 1-4 (Ski-Push-Pull-Burpee Broad Jumps) and movement 5-8 (Row-Farmers Carry-Lunge-Wall Ball) alternating ideally twice a week or every 10 days. Walking Lunges and Burpee Broad Jumps can be done anywhere.  The others require a little planning.

Deadlift - Bench - Metcon

Wednesday, December 19, 2024

Westbound CrossFit (Coach Ryley)

1630 (8 of us)

Warm Up

Echo Bike

KB RDL

Russian KBS

Push-ups

Pallof Press

Chaos Pallof Press

Banded Pull Aparts

Deadlift (building tension in start position)

Strength

5x3 Dead Stop Deadlifts (70-90%)

I went 235, 245, 255, 265, 275 (82% of 335 1RM)

5x5 Pause on Chest Bench Press (75-86%)

I went 135, 135, 135, 145, 145 (75% of 192.5 1RM)

Metcon (Health)

For Time

30 Russian KBS (35/25#)

40/30 Cal Bike

30 Russian KBS (35/25#)

This was a pretty intense little mover.  I finished the KBS in under a minute, spent just under 4 minutes on the bike and held on to finish the last 30 KBS unbroken.  With transitions, I was pleased to finish in 5:50.  One thing I noticed is that I was one of the last of us to get off of the bike.  There is definitely some opportunity to get better on the Echo Bike.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

12/6/2024 - 1:30 (cumulative 4:46)

12/9/2024 - 1:30 (cumulative 6:16)

12/10/2024 - 1:30 (cumulative 7:46)

12/11/2024 - 1:00 (cumulative 8:46)

12/12/2024 - 0 (cumulative 8:46)

12/13/2024 - 0

12/14/2024 - 0

12/16/2024 - 0

12/17/2024 - 0

12/18/2024 - 1:00 (cumulative 9:46)

Weightlifting

Tuesday, December 17, 2024

Westbound CrossFit (Coach Kyle)

1730 (2 of us)

Warm Up

Banded Stretches

Clean & Jerk

Bounce to High Pull

Push to Overhead

Press from Jerk Position

Key points were keeping shoulders down away from the ears.

Engaging lats

Pulling scaps in and then pressing through scaps

Think leading with knees to establish a nice, wide, stable jerk position

Back Squat - Metcon

Monday, December 17, 2024

Westbound CrossFit (Coach Bryn)

1630 (9 of us)

Warm Up

Goblet Squats

Burpees

Lateral Hops

Dead Hang

Scap Pull Ups

Ring Rows

Kip Swings

Hollow Rocks

Kang Squats

Monster Walks

Duck Walk

Strength

Back Squat

3x3 - Power Focus

2x6 Strength Focus

I used 115 and 165, same as last week, but it felt heavier today.

Metcon (Health)

5 Sets of AMRAP 1:30

12 Goblet Lunges (35/25)

5 Burpee Pull-ups

Max Rep "A" Squat to 4" plate

-rest 1:30 between rounds-

I scaled to 25# dumbbell right out of the gate.

Round 1 - 5 BPU - 0 squats

Round 2 - 3 BPU - 5 squats

Round 3 - 3 BPU - 4 squats

Round 4 - 3 BPU - 2 squats

Round 5 - 3 BPU - 2 squats

This was rough and the rest was not enough to catch your breath before going right back into high intensity movements.

Buff Dudes DIY Roman Chair

I have been looking for one of these for a crazy long time and this is just the solution I have been looking for.  Unfortunately, I am not a metal worker or welder.  

Materials 1-1/2" 14 gauge square tubing (1.67 pounds/foot)

2x48"

2x21"

2x21"

4x18"

2x9"

2x4"

23" pipe

Wood for seat, padding and staples

Pricing out at Metals Depot in Denver (all custom cut)

48" = $15 each

23" = $8.75 each

21" = $7.50 each

18" = $6.75 each

9" = $4.50 each

4" = $3.25 each

$111.25 metal

23.2 feet of metal at $1.67 lb/ft = 39 pounds

I reached out to Gonzo Welding Co for a fabrication quote.  It is 16 joints and I have to believe the project would take 2-4 hours.  If it could be managed for $200, I will have to follow through.

I have also thought about purchasing this DIY device from Facebook Marketplace (currently listed for $30).  I could mount my bench to the wood and have a suitable roman chair.  I might have to get shorter 3/4" nipples to get the foot rest height correct.

Thirdly, I bought an Ab Amigo and could mount it to the wall in front of my bench.  This would be the most efficient solution in terms of space.

Finally, I could have a commercial roman chair modified to be flat instead of a 15 degree angle.

Weightlifting

Saturday, December 14, 2024

Back Country CrossFit West (Coach Kyle)

0700 (6 of us)

Overhead Shrugs

Pendley Rows

Muscle Snatch

Power Snatch

Clean & Jerk

Weightlifting is a pretty cool at Back Country CrossFit.  Basically there is a series of movements intended to allow an athlete to get some Oly reps in.  The pace and cueing is highly athlete dependent.  Among the 6 of us, I would say there was 1 advanced lifter, 3 intermediate lifters and 2 of us novices.

Overhead Shrug cues - Rotate shoulders, drive with scaps, head away from ears, butt back 

Pendley Rows - These are rows from a dead stop on the floor and back should remain flat

Muscle Snatch cues - Pull bar up with the shoulders, fix barbell height and rotate elbows into pressing position, punch overhead and press head through shoulders

Power Snatch cues - Slide feet out after going weightless with arms straight.  Get comfortable in the receiving position before standing up.

There were many more cues than that, but I do like the philosophy of getting reps in and having a watchful coach offer improvements.  The goal is not to have your lifts look like a particular ideal, but instead to use the competitive sport of weightlifting to move better.  That could be based on limb length and geometry, mobility or technique development.  The needs of the health oriented CrossFitter differ from an Olympian only in degree, not type.  

I would definitely enjoy coming in more often.  The absence of intensity was a really nice change of pace.

Hero WOD

Friday, December 14, 2024

Back Country CrossFit West (Coach Ryley)

1630 (12 of us)

Warm Up

Row

Jump Rope

Lacrosse Ball Smash

DB RDL

DB High Pull

DB Devil Press

Box Step Up

Box Jump

Box BBJO

Hero WOD "Stephen W. Groves" (Health)

For Time (35 min CAP)

8x

6 Devil's Press (25/15)

4 Burpee Box Step Over

45 Single Under

+ after 8x

1942 meter Row

I scaled this further to use 15 pound dumbbells.  Due to limited rowers, I hopped on the bike erg for 3884 meters.  I finished the 8 rounds in 20:40 and the entire workout in 30:47.  It was a really good move and I proved to myself that yes, I could survive 80 burpees in a workout.

Pistol Squat - Plyo - Metcon

Thursday, December 12, 2024

Back Country CrossFit West (Coach Ryley)

1200 (9 of us)

Warm Up

Row

Air Squat

Air Squat (heels elevated)

Air Squat (toes elevated)

3 Way Lunges

Wide Stance Forward Fold

2/2 Single Leg Sit and Stand

2/2 Single Leg Tap and Stand

2/2 Shrimp Squat

2/2 Rig Assisted Pistol

6 Kip Swings

6 Hanging Leg Raises

KB Thrusters

KB Shoulder to Overhead

KB Hang Squat Clean

Strength

For 10 min at Easy Pace

3/3 Pistol Squat

1-2 PVC Jump Over

I did squats to a bench plus a 45 pound plate (~22 inches) and moved well.  I started my PVC jump over at bench height (18 inches) and progressed to bench + 45 + 10 = 24 inches.

Metcon (Health)

AMRAP 8

(Alternate Arms each Round)

3 KB Thruster (25/15)

3 Shoulder to Overhead

3 Hang Squat Clean

9 Toes to Rig

- rest 2 min - 

AMRAP 8

1 Rope Get Up

5 Seated DB Shoulder Press (35/25)

10/7 Cal Row or Bike

This was a good mover.  I used an 8kg Kettlebell and moved well.  I scaled to kipping leg raises and could maintain sets of 5/4.  I finished 6 rounds in 8 minutes.

Second section was tougher.  I finished 3 rounds, 2 full rope climbs and 1 partial rope climb.  I also did HSPU with my knees on a box.  I did a full 10 calories every time row-bike-row.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

12/6/2024 - 1:30 (cumulative 4:46)

12/9/2024 - 1:30 (cumulative 6:16)

12/10/2024 - 1:30 (cumulative 7:46)

12/11/2024 - 1:00 (cumulative 8:46)

12/12/2024 - 0 (cumulative 8:46)

Deadlift - Bench - Metcon

Wednesday, December 11, 2025

Back Country CrossFit West (Coach Riley)

1630 (8 of us)

Warm Up

Bike

Sit-ups

Ring Rows

Spinal Roll to V-sit

Push-up to Downward Dog

Push-up wide

Push-up narrow

Push-up normal

w/barbell

Pause Deadlift

RDL

w/light band on rig

Pallof Press

Pallof Rotations

Pallof Press with Lift

Strength

5x3 Dead Stop Deadlift

5x5 Bench Press with 1 second pause at chest

Deadlift felt good.  I moved up to 235 pounds from 225 pounds.  Bench Press was tough as my triceps are still cooked from Monday.  I still managed the same 135 pounds that I used last week.

Metcon (Health)

3 Rounds for Reps (9 min)

1:00 Max Cal Bike

1:00 Ab-Mat Sit-ups

1:00 Max Ring Rows

The transitions messed me up a little bit

Bike - 11-6-9

Sit-ups - 17-17-17

Ring Rows - 11-11-12

111 total reps

Snatch Complex - Metcon

Tuesday, December 10, 2024

Back Country CrossFit West (Coach Rachel)

1630 (8 of us)

Warm Up

Row

Pigeon Stretch

90/90 Rotations

PVC Overhead Squats

Over Under Shoulder Stretch

Hang Snatch Pull

Hang Power Snatch

Hang Squat Snatch

Hang Clean Pull

Hang Power Clean

Hang Squat Clean

Strength

Clean Complex

Every 90 seconds x 8

1 Hang Snatch Pull

1 Hang Power Snatch

1 Hang Snatch

I started at 55, 60, 65 and had form breakdown in the full squat snatch and backed the weight down to 60 pounds for the last 5 sets.

Metcon (Health)

2 Sets of EMOM6 Alternating

5 Hang Power Cleans (95/65)

Max Calorie Row

-rest 3 min between sets-

I used 85 pounds for the Hang Power Cleans and was moving well.  The rows were pretty good at around 13-14 calories in a minute targeting 800 calories/hour.  My total was 39 + 41 = 80 calories.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

12/6/2024 - 1:30 (cumulative 4:46)

12/9/2024 - 1:30 (cumulative 6:16)

12/10/2024 - 1:30 (cumulative 7:46)

Back Squat - Metcon

Monday, December 9, 2024

Back Country CrossFit West (Coach Ryley)

1730 (5 of us)

Warm Up

Farmers Carry

Inch Worms

Hip Airplanes

Reverse Lunges

Dead Hang

Banded Good Mornings

Banded Air Squats

Banded Monster Walks

Banded Shoulder Rotations

Banded Push Ups

Banded Plank Side Steps

DB Seesaw Shoulder Press

DB Single Overhead Walking Lunge

Strength

Back Squat

3x3 

*power focus, explode out of the hole

2x6

*strength focus

I worked with 115 pounds for the power reps and 165 for the strength sets.

Metcon (Health)

5 Sets of 

AMRAP 1:30

10 Single DB Walking Lunges (35/25)

20 Push ups on knees or box/bench/bar

Max distance farmer carry (35/25) 

-rest 1:30 between sets- 

This was a difficult workout as expected.  I opted for mixed grip lunges with 2x15 pound dumbbells and could work through the lunges unbroken.  I started off well with the knee push-ups the first 3 rounds and then dropped to 15 reps the last 2 rounds.  For the carry, I managed 50-50-25-25-50 feet holding the 2x15 pound dumbbells.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

12/6/2024 - 1:30 (cumulative 4:46)

12/9/2024 - 1:30 (cumulative 6:16)

Comparing the Heavy Lifts

The USAWA rulebook has (5) Heavy Lifts:

Back Lift

Hand & Thigh Lift

Harness Lift

Hip Lift

Neck Lift

At first I thought they were considered the heavy lifts, because they all utilized a special lift bar.  But then you have a lot of "Special Equipment" lifts that also use the heavy lift bar.  

Then I thought it was the most weight lifted, but the presence of the Neck Lift throws that out the window.

But I digress.  I have the most experience with the Hip Lift and wanted to use that as a comparison for the other heavy lifts.  How do the other lifts stack up?  The Back Lift is kind of tricky because it has only been contested at Dino Gym or Clark's Championship Gym.  I am assuming that the equipment might make a difference.

The Harness Lift seems to be about 130% of the Hip Lift 

The Hand & Thigh seems to be about 70% of the Hip Lift

The Neck Lift seems to be about 30% of the Hip Lift

The Back Lift seems to be about 115% of the Hip Lift

Travis Lift

I am one step closer to attempting a Travis Lift.  

My first descent into the Travis Lift rabbit hole was based on the very limited numbers that had been established in USAWA.  (17) Men and (3) Women have established records.  

1. 1990 - Howard Prechtel - 1815 (Ambridge)
2. 2006 - Misty Fritz (13) - 520 (Dino Gym)
3. 2006 - Kirstie Griffis (14) - 520 (Dino Gym)
4. 2006 - Mary McConnaughey - 740 (Dino Gym)
5. 2006 - Kent Longbine (14) - 880 (Dino Gym)
6. 2006 - John Janzen - 1000 (Dino Gym)
7. 2006 - Layne Burnett - 1200 (Dino Gym)
8. 2006 - David Suttle - 1200 (Dino Gym)
9. 2006 - Rick Newton - 1200 (Dino Gym)
10. 2006 - Joe Garcia - 2000 (Dino Gym)
11. 2006 - Dean Ross - 1200 (Dino Gym)
12. 2006 - Rudy Bletscher (70) - 740 (Dino Gym)
13. 2006 - Tim Pinkerton - 1200 (Dino Gym)
14. 2006 - Kurt Pohlman - 1200 (Dino Gym)
15. 2006 - Bret Carter - 1600 (Dino Gym)
16. 2006 - Eric Todd - 2000 (Dino Gym)
17. 2006 - John O'Brien - 1600 (Dino Gym)
18. 2006 - Josh Hettinger - 1200 (Dino Gym)
19. 2015 - Derek Prior - 585 (Florida)
20. 2015 - Theo Prior - 705 (Florida)

Howard Prechtel established the first record at 1815 pound in 1990 in Ambridge during a record day.

The lift was next contested at the 2006 Dino Gym Challenge.  That year, the Dino Gym Challenge was subtitled the Travis Lift Showdown.  The top Men's mark of 2000 pounds was shared by Joe Garcia and Eric Todd.  The top Women's mark was 740 pounds by Mary McConnaughey.

After another long hiatus, the lift was tested at a record day in Florida in 2015.  Derek Prior and Theo Prior (13 years old) lifted 585 pounds and 705 pounds respectively.  Way to go kid!  The Florida Record Day was the first ever USAWA record day in Florida and was hosted at The Iron Cave in Fellsmere, Florida.

When looking at those records, notice that four of them are junior records!!

The next level of the rabbit hole was a thread I posted on the USAWA Forum asking has for any experience anyone had with the lift.  Someone mentioned a belt with hooks.  Another lifter gave a warning about being the danger of being attached to an elevated barbell.  Finally thoughts were added on the number of power belts that were broken during the efforts.  

5 months later, I have crafted some utility-loops based on a design from Belt Fed Strength.  It may be another 5 months before I actually give this lift a try, but wanted to document my progress.

Metcon

Friday, December 6, 2025

Back Country CrossFit West (Coach Ryley)

1630 (7 of us)

Warm Up

Line Hops - forward/backwards

Box Step Ups

Line Hops - side/side

Box Step Ups

Golf Ball Smash - bottom of feet

LAX Ball Smash - glutes/calves/lats

PVC Clean Warm-up

Barbell Clean Warm-up

Metcon (Health)

For Time (35 minute cap)

1 Mile Run OR 2K Row

+

15 Rounds of

1 Power Clean (115/80)

2 Shuttle Runs (20')

4 Box Step-ups (24/20")

I opted for the run finishing in 11 minutes before taking on the 15 rounds of work.  I used 115 pounds and was moving well.  I scaled the box down to 20" for the step ups which felt really good.  I do need to start jumping more.  I finished in 25:40 and despite being the last one to finish, I was very pleased not to hit the time cap again.

The mile run course was pretty straightforward.  Heading out the back door along W Burgundy Ave, make a left on S Holland Way, pass one intersection (S Garland Way) and turn left at the next intersection (W Parkhill Ave) to the drainage ditch and it is an out and back.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

12/6/2024 - 1:30 (cumulative 4:46)

USAWA Q4 Postal

Saturday, December 7, 2024

High Country Vigour

1000

Warm Up

Reverse Hyper

Crossover Symmetry

Deadlift, Dumbbell, Left Hand

152

182

202

Press, Dumbbell, Right Hand

52

57

Bent Over Row

175

185

210

Jarrod Fobes was kind enough to come over and officiate.  Kim was supposed to come by, but got mixed up on the time.  Still a very fun day.

In terms of attempted lifts, adding the Bent Over Row takes me to 135 of 195 available lifts attempted.

Harness Lift

I had previously decided that I was not going to mess with the harness lift or figure out how to design a harness.  It is now time to walk that back.  The USAWA regulations are pretty open and stipulate shoulder straps no wider than 3 inches and a waist strap no wider than 4 inches.  Looking at several images on the usawa.com website, I have a few ideas.

Step 1 - Take a length of the leather belting and cut to 47 inches plus fold over on the front and dangling straps on the back.  This will allow me to adjust the length of the shoulder straps, before riveting the assembly.

Step 2 - Fabricate a second hip belt that is shorter.  Maybe 40ish inches.  The longer length of my current hip belt is to allow the delta rings to be clear of the lifters body.  This may be less of an issue with the harness lift.

I want the weight pulling straight down with minimal bend at the waist.  The shoulder straps will come down to a delta ring which then clips to both ends of the hip belt.  The chain passes through the hip belt anchors and connects to the heavy lift bar.  Essentially it appears to be a hip lift, but the shoulder straps allow the lifter to press up with the arms in a more erect posture.

These all seem to be fabricated with a single point of attachment at the back and the front of the shoulder strap and a "slice" for the head to protrude through.  I am not sure if this will work with the leather I have.  It seems like it is too thick.  I am going to try to make it work with a single point of attachment up front and two attachment points in the back.  It would be set up for me and any adjustment would have to happen by removing the rivets in the back or using carriage bolts for assembly.

UPDATE:  12/8/2024 - I made my way to Tandy Leather and my length of my remaining leather was only 92 inches.  I split the length in half and trimmed one half to 4 inches and the other half to two 2 inch shoulder straps.  My next step will be securing the two shoulder straps to a delta ring and building a shorter hip belt.

UPDATE:  12/9/2024 - The initial assembly went remarkably well.  I punched holes to attach the straps to the waist belt.  I set up 480 pounds and gave it a couple of pulls and I am not getting enough loading on my shoulders.  I will have to head back and punch a couple of more holes (1" centers? 2" centers?) and try it again.  I may actually stick with screw rather than rivet construction for the shoulder straps so that the set up could be modified for other athletes.

UPDATE:  12/12/2024 - Successful lifts crossing over the straps rather than shortening them.  I will get some help marking the alignment and punch additional holes so that I have three attachment points at the belt.  This lift took me to 137 of 195 lifts attempted.

Single Leg Squats - Conditioning

Thursday, December 5, 2024

Back Country CrossFit West (Coach Ryley)

1730 (6 of us)

Warm Up

Air Bike

Inchworms

Reverse Lunges

Single Leg Balance (Simon Says)

Curtsy Lunges

Forward Fold

Single Leg Squat Progression

Kip Swings/Hanging Leg Raises

Toes-to-Bar Progression

PVC Snatch Warm-Up

Strength

AMRAP 10 @ Easy Pace

3/3 Pistol Squats

0:30 Barbell Front Squat Hold

I did squats to a 20" box and moved well.  I used 95# for the Front Squat hold and that was OK.  Probably could have gone a bit heavier

Metcon (Health)

AMRAP - 8

2 Strict Inch Worm Burpee

8 Hang Snatch (45/35#)

8 Ab-Mat Sit Ups

-rest 2:00-

AMRAP - 8

8 Chest Supported Rows (35/25#)

8 Push-ups

7/5 Cal Air Bike

I scaled this up to 1 wall walk per round and 8 kipping leg raises.  I did the second half as prescribed.  I managed 4 rounds in both section and was very pleased with the movement and scaling.  Performance called for 2 wall walks, heavy snatches, toes to bar, heavier rows and more push-ups.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

Winner gets a $15 gift card

Deadlift - Bench Press - Metcon

Wednesday, December 4, 2024

Back Country CrossFit West (Coach Ryley)

1630

Warm Up

row

lateral burpees over line

pvc pass throughs

hinging lat stretch with pvc

pvc deadlifts with pause in start position

pvc RDLs

pvc front squat to parallel

push ups

plank to downward dog

heel taps in crunch

*grab barbell

hang power clean

deadlift with pause at mid shin

Strength

25 minutes to Complete

5x

3 Dead-stop Deadlift @70-85%

+

5x

5 Bench Press with :01 Pause on Chest @75-82.5%

I used 225 (68% of 330#) and moved well on Deadlift

I used 135 (70% of 192.5#) and felt strong on Bench Press

Metcon (Health)

For Time (9 min CAP)

500m Row

40 Hang Power Clean (45/35#)

30 Lateral Burpee Over Bar

I used 45# and was moving well.  The burpees were slow and I did step overs, completing 26 burpees when time was called.

Kettlebell Hold (December Challenge)

2x70# KB for time.  I managed 2:16 on my first attempt

Back Squat - Metcon

Monday, December 2, 2024

Back Country CrossFit West (Coach Bryn)

1630

Warm Up

5x

20 single under

5 air squat

30 seconds dead hang

15 seconds chin up grip dead hang

5 scap pull-ups

45 seconds figure 4/pigeon against wall

30 seconds happy baby

20 hollow rocks

with pvc

30 seconds pvc external rotation

5 clean pulls from shin to knee

5 pulls from knee to power position

5 clean pull jumps

with barbell

5 muscle cleans

5 front squat

5 tall squat cleans

Strength

15 minutes to complete

3x3 Back Squats (Power Focus, explode up as fast as possible) @62-72%

3x6 Back Squats (Strength Focus) build to 82%

I used 3x115 (51% of recent 225 max)

I used 6x155 (68% of recent 225 max)

I felt like I was moving well and hit the intention of the workout

Metcon (Health)

5 Sets

AMRAP 1:30

60 single unders

6 squat cleans (95/65#)

Max Rep Banded Kipping Pull-up (Black)

-rest 1:30 b/t-

Set 1 6x75; 0 pull-ups

Set 2 4x75; 3 pull-ups

Set 3 4x75; 2 pull-ups

Set 4 4x75; 2 pull-ups

Set 5 4x75; 2 pull-ups

Total = 9 pull-ups 

This felt good also.  I had 20-25 seconds for pull-ups and was doing singles.

BSAG Leg 12

Sunday, December 1, 2024

Garage Gym

1230

Warm Up

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

Dumbbell Clean & Push Press

100

Back Squat

205

225

Single Leg Deadlift (Left Leg)

95

105

105

Kneeling Upright Row

4x85 = 340 pounds

Rampage 

14x75 = 1050 pounds

pull-up finisher