Workout of the Day
PR Week (Personal Record)
Strength Training
Press 1-1-1-1-1
(add weight to each set. Failed attempts count)
Work up to your 1 RM
rep1 - a weight you know you can lift for a heavy set of 3-5
rep2 - previous 1RM
rep3 - PR attempt
rep4 - PR attempt
rep5 - PR attempt
Conditioning (max effort)
10-9-8-7-6-5-4-3-2-1
Kettlebell swings 24kg/16kg
Front squat 135#/95#
Post results to comments
14 Comments
Bacon!
Hoping to make it tomorrow!
Yay Bacon!
I love this workout A LOT.
and thx for posting a great article.
I personally learned (and still do) from both own experience and other people’s. I’m a mixture of the stupid and the wise.
2nd that on the article.
This past Saturday echoes in my mind after reading that.
It’s been less than a month of me beginning GF with the Montclair gang – started from scratch. I’ve done zero anything for a decade+… suddenly finding myself sweating after holding a PVC pipe in my hands, let alone praying with a #15 or #45… and for what it’s worth 4 out of those 5 elements of coachability are/were alive and well for me, but the 5th and final one was the challenge this past Saturday.
Humility? check that at the garage door every morning.
Action bias? check.
Purity of purpose? Made sure of that before I signed up. Check.
Surrender control? check.
Faith? (oh?)
I guess faith for me here, with GF, with the gang sweating their face off around me every morning, or the red/black shirted coaches, or that person in my mirror, for the time I’m here is believing that there is an anchor at the end of the rope, and I won’t drift away, again. I will finish. I might not RX for months and months, but I will finish.
Thanks for posting that.
Keep going…
Great post Paul. We are all happy you are here.
JG goal to be back in action by 8/1.
JG!!
Its PR week everyone! We’ve got Anton benching like he was in high school and Aren squatting heavy and surprising himself. Everyone is working crazy hard. The smiles on your faces after doing what you thought was not possible are heartwarming.
One of the purposes of this comment board is to post those PR’s. Put em up! Be happy, and proud, of every pound, or half pound that you lift! It is progress. Whether 30 or 300 pounds, it is your own PR. And with the proper form, and trust in yourself and the coaches at GF, you will continue to improve. That is all.
And..love me some bacon. Just sayin.
Great thought Jodi. Bench went up 20 pounds from last time to 265 and I could not be happier with the progress.
Jodi do we have to trust Brian?
not when he wears the girlie headbands and sings “i want it that way”…..during strength
Awesome article, thanks for posting.
Two pounds to 100. You’ll be there next time, for sure!
Damn straight she will be!