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Russ R


Days this month: 2
Days this year: 2
Total days recorded: 414
Gender: Male

Leaderboard Scores

1RM Clean & Jerk

305 lbs
290 lbs - 141125
275 lbs - 131213
260 lbs - 150624

1RM Front Squat

355 lbs - 140122
345 lbs - 131122
315 lbs - 150619

1RM High Bar Back Squat

420 lbs - 130819
415 lbs - 140124

1RM High Bar Back Squat

390 lbs - 150616

1RM Push Press

255 lbs
225 lbs - 150619

1RM Snatch

243 lbs - 131228
240 lbs
235 lbs - 141124

1RM Split Jerk

255 lbs - 160913

1RM Squat Clean

320 lbs - 140811
310 lbs

3RM Front Squat

315 lbs - 140716

3RM HBBS

365 lbs - 140714

3RM Overhead Squat

255 lbs - 131004

500m Row

1:27

Elizabeth

5:49 - 130814

Fran

3:34

Grace

2:07

Helen

11:26 - 160913

Isabel

2:21

Nancy

14:36 - 140415

Nancy

17:59 - 151123

Push Press 1RM

225 lbs - 180807

Recent Workouts

190116

Strength - 44 lbs
Every 3:30 minutes for 5 rounds :20 second double KB front rack wall sit 10 goblet squats w/ band :40 second wall sit Use single KB for goblet squat. Position KB upside-down so that band can go through handle and under each foot.

AMRAP12 - 82 reps
AMRAP12 10 snatches (115/75) 9 lateral burpees 8 snatches (135/85) 12 lateral burpees 6 snatches (165/105) 15 lateral burpees 4 snatches (185/125) 18 lateral burpees Max snatches in remaining (205/145)

190114

Deadlift - 315 lbs
A) Deadlift 5x4 Add 5-10% from last week. Touch and go on these but DONT BOUNCE. B) Banded Hollow Tuck 5x8 L/R Attach band to rig and hold tension with arms straight over head. Maintain upper body position in hollow while alternating tuck with each leg.

Conditioning - 14:12
3 rounds 9 power clean (115/85) 15 WB + 9 power clean 21 calorie row + 15 WB + 9 power clean Rest 2 minutes between rounds
95#

181218

Bench Press - 185 lbs
A) Bench Press 4x4

Bent-over Wide-grip Row - 95 lbs
C) Bent-over Wide-grip Row 4x7

Conditioning - 106 reps
Every minute for 20 minutes Even: 35 DU + max thrusters (45/35) Odd: Rest Score is total thruster reps completed. 

Accessory - 12 reps
A) Nordic Curls 3x8   B) Alternating Hanging Single-leg Raise 3x8L/R (hold top of each rep for :01 second)
GHRaises

181217

Power Clean - 155 lbs
EMOM18 0-1 minute 4L/R tempo long-stance DB lunge (40X1) Assume slightly longer than normal lunge stance and perform all reps on each side without moving feet. Hold DB in each hand. 1-3 minutes 6/4/2 touch and go power clean Treat the power clean as two waves of 6, 4, and 2 touch and go reps. First and fourth interval complete 6 power cleans, second and fifth complete 4, and third and sixth interval complete 2. Increase weight as reps decrease, and shoot for slightly higher weights in second wave.

Calories Rowed - 100 reps
Every 5 minutes for 20 minutes 0-2 minutes 10 deadlift (225/155) + 200' shuttle (50' down and back twice) + max calorie row in remaining time 2-5 minutes Rest Score is total calories rowed

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