Buy-in: Dislocates, rotational dislocates + 20 push-ups + 20 pull-ups
Deadlift & Press according to your matrix
Then…
· Overhead squat (OHS) a total of 20 x your body weight (BW), for time (20 x body weight) / OHS weight = # Reps
· Record body weight, weight on the bar and time to comments
Cash out: Nothing. You’ve done enough.
Yep folks.. That is the bird!
hahah nice Mr. Stokes
Aww, man. I was in a mood that day. Sorry guys.
122×20=2440 bar weight 92# = 26.52 so 27 reps , did 28, depth iffy on one sets= 10-10-8
great job 9am!!!!
I <3 OHS!!
Quote of the day “If you put your penis size on the board, I will put my weight up there” hahahah
Now THAT’S funny
185×20=3700/115#=32.17. 10/10/7/7 for 34. good practice!
125 = 2500/72# = 34.72 - did 35reps
sets of 15-10-10
Barbell math & I are not friends
215=4300/95= 45 10/16/19
definately could have gone with 115 and maybe 125. 135 was too heavy when I started cold. Maybe I should have warmed up with light ohs.
230=4600/155=30 reps 7/7/6/6/6/4
130# x 20 =2600/65#=40 reps, but did only 29 & got a personal Memo from my shoulder
& stopped. Still great day, was allowed overhead! Thanks Rob!