Maximus

  • April 1, 2015
  • By :
Dave
Dave

Warm-up
Run 800m and warm up muscle ups

Strength
1. Seated DB Strict Press
5-5-5-5
2. Back Squat/Front Squat
5-1-5-1-5-1-5-1
The weight for the back squat and front squat should be the same. You can increase the weight in small increments (5lbs) following the front squat, or complete straight sets. All sets should be heavy and should be close to a max on the front squat

WOD
800m Run
30 Burpee Box Jumps (24,20)
20 Muscle-ups

Regional- 12 Muscle-ups
Open- 8 Muscle-ups or 25 C2b pull-ups and 25 Ring Dips

6 Comments

  • Andrea Cooke

    04/03/2015 @ 1:25 am

    Seated DB: up to 50
    Squat: up to 245
    Wod: 12:31games…thanks to Bish I now have new and improved mups!

  • Mike Brown

    04/02/2015 @ 2:05 pm

    Seated DB Press: Up to 65’s
    Squat: 245, 265, 285, 300 Failed the front squat (didn’t rest long enough)
    WOD: 22:45 Games (working the weaknesses – MUPs)

  • Tom Kuchenreuther

    04/02/2015 @ 1:52 pm

    DBpress: up to 55
    Squat 225x3sets,245×1
    WOD: 13:47 @games/RX!

  • Kurt Brumme

    04/01/2015 @ 7:03 pm

    DB press: up to 55
    Squat: 205, 215, 225, 235 (front squatting yesterday didn’t help)
    WOD: 12:09 @ reg

  • biscoe

    04/01/2015 @ 6:55 pm

    seated db press x5: up to 65
    back squat/front squat x5/1: 335 across, got 345×5 for back squats on last set, but failed front squat
    wod: 12:55 @ reg

  • Marc Piccuirro

    04/01/2015 @ 11:42 am

    DB Press: 50×5 55×3
    Squat: 275×2, 285, 295
    WOD: 10:27 Rx
    It’s still cold out

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