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Matt W


Days this month: 0
Days this year: 0
Total days recorded: 58
Gender: Male
Height: 5' 11"
Weight: 201 lbs

Leaderboard Scores

1RM Clean & Jerk

330 lbs - 160507
315 lbs - 150815
308 lbs

1RM Front Squat

380 lbs - 150707
370 lbs

1RM High Bar Back Squat

425 lbs

1RM High Bar Back Squat

425 lbs

1RM Push Press

245 lbs

1RM Snatch

275 lbs - 160509
265 lbs

1RM Squat Clean

330 lbs - 151011
325 lbs - 150708
315 lbs

3RM Front Squat

355 lbs

3RM Overhead Squat

295 lbs

3RM Push Press

245 lbs - 150706

500m Row

1:29 - 150706
1:00

5k Run

21:27 - 150131

Fight Gone Bad

384 reps

Fran

2:27

Recent Workouts

171016

Front Squat - 327 lbs
Primary Strength Session A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats 12 Alternating Cossack Squats 12 Band Pull-Throughs Rest as needed B. Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 3 reps @ 85%
272/282/307/327/307

Back Squat - 352 lbs
D. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3 minutes Followed by… Every two minutes, for 6 minutes (3 sets): Back Squat x 3 reps @ 85-88%
277/322/352 352 on EMOM

170714

EMOM21 - 31 reps
Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 4 Ring Muscle-Ups + 4 Burpee Box Jump-Overs (24″/20″) Minute 2 – 6 Dumbbell Thrusters (55/35 lbs) + 4 Burpee Box Jump-Overs Minute 3 – 8 Toes to Bar + 4 Burpee Box Jump-Overs Immediately followed by…

3 rounds - 21:00
Three rounds for time of: 4 Ring Muscle-Ups 6 Dumbbell Thrusters (55/35 lbs) 8 Toes to Bar 12 Burpee Box Jump-Overs (24″/20″)

Pause Front Squat @ 33X1 + 2 Front Squats - 315 lbs
A. Build to today’s 1-RM… Pause Front Squat @ 33X1 + 2 Front Squats Perform one pause squat with a 3-second hold at the bottom, followed immediately thereafter by two front squats with no prescribed tempo.

Banded Conventional Deadlift - 225 lbs
C. Ten sets of: Banded Conventional Deadlift x 1 rep @ 45% Bar Weight + 25% Band Tension Rest 30 seconds This needs to be as explosive as possible during the concentric phase, then squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

170712

Banded Conventional Deadlift - 225 lbs
C. Ten sets of: Banded Conventional Deadlift x 1 rep @ 45% Bar Weight + 25% Band Tension Rest 30 seconds This needs to be as explosive as possible during the concentric phase, then squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

Stiff-Legged Deadlift to 2″ Deficit - 305 lbs
B. Every 2 minutes, for 10 minutes (5 sets): Stiff-Legged Deadlift to 2″ Deficit x 2 reps Stand on a 2″ platform (plates can work), and allow only a soft bend in your knees. If you lack the required mobility to do this drill, remove the deficit, or even elevate the weight, but the idea is to start the pull closer to the end range of your hamstring mobility. Grip the platform with your toes and think about creating some internal torque as you separate the barbell from the floor. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.

170711

Conditioning - 15:22
A. For time: 50 Calories of Assault Bike 40 Chest-to-Bar Pull-Ups 30 Strict Handstand Push-Ups to 4″/2″ Deficit Rest 5 minutes, and then… B. For time: 25 Calories of Assault Bike 20 Chest-to-Bar Pull-Ups 15 Strict Handstand Push-Ups to 4″/2″ Deficit
Only had time for the first half, and did the strict at a 1" deficit

10-RM Dumbbell Bench Press - 100 lbs
D. Build to today’s 10-RM Dumbbell Bench Press Followed by… One set of: Decline Dumbbell Bench Press x Max Reps @ 90% of today’s 10-RM

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