Wednesday 12.21.16 12 comments Weightlifting Wednesday Front Squat: 3 x 10 @ 70% of 1 RM + 5# *remember this weight! Bulgarian Split Squat: 3 x 8, per leg Strict Pull-up: 3 x 10, unbroken Optional Cashout Tabata Bike 12 Comments Tina on December 21, 2016 at 11:01 am FS @ 100# BSS @ 85# Ring Pull Ups Squats were feeling good so I went on to find 1RM for FS. 50# than I had ever attempted before and 15# more than what I thought. (will have to adjust *FS weight from workout if used again) Matched 1RM of back squat from Sunday and it felt easy… I didn’t want to push my luck outside box in case I had to bail. I’ll try again another day. Reply Juliana on December 21, 2016 at 1:44 pm Front squat: 135# for the first set. 140# for the last 2 Bulgarian split squat: tried 30# DB for the first set. Went down to 25# for the last 2 Strict pull ups: tried for a max set regular strict and finished the rest with the thin red band. Got 8/6/6 for strict pull ups Thanks Mick 🙂 Reply Jacqui P on December 21, 2016 at 7:46 pm Front squat: 90# BSS: 18# kettle bells Started with green band pull ups (did 6) then switched to barbell pull ups with feet Warmed up/cooled down with 10k row (total) Reply Rebecca T on December 21, 2016 at 8:28 pm 75# FSQ 6# kb on split (just for balance) Seated barbell pull ups Reply Jay on December 21, 2016 at 9:03 pm 95# FS 3 x 20 GHD 1×10 RX PU + 2x 10 Red Band PU thanks Dan also 3K row Reply TomR on December 21, 2016 at 9:14 pm 175# 3×10 30# db for split squat Red banded pull-ups Warmed up with a 10k row. Thanks for all the tips, Mick! Reply Seth on December 21, 2016 at 9:34 pm 155# Front squat. Those last few reps on the last set were tough. 50# bss. Those made my legs feel like rubber and probably like wobbly as hell too. Rx pull ups. Got 10/9/8 unbroken and then finished the last few after a second rest. This was a real ass burner. Reply Cassie on December 21, 2016 at 11:08 pm 3×10 @ 170# 30# Bulgarian split squat 3×10 green and blue 5×5 touch and going squat clean 115/125/135/145/155 (4x) 50′ double kb OH lunge 35# 10 toes to bar Rest 1 minute Reply Casey on December 22, 2016 at 12:15 am Front squat: 3×10 @ 140# BSS: 30# DBs Pull-ups: 7/6/5 strict pull ups each round and finished off the reps with a red band 4 rounds (1/2/1 min rest between each) 50′ double kb overhead walking lunge 26# 15 T2B Man that bar felt heavy on my noodle legs today. Thanks for the form fixes Mick! Reply Doug on December 22, 2016 at 9:08 am Front Squat: 160# BSS: 25# DBs Pull-ups: 10,7,7 Reply Curt on December 22, 2016 at 2:56 pm 3×10 145 –> 150 BSS: 30# PU: 6/5/5; finished each set RX. Thanks Mick! Reply Nate on January 5, 2017 at 1:37 pm Front Squat: 3 x 10 – 175# Bulgarian Split Squat: 3 x 8 (per leg) – 25# Strict Pull-up: 3 x 10, unbroken – 10,10,9 (so close to perfect 10) Reply Submit a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Save my name, email, and website in this browser for the next time I comment. Notify me of follow-up comments by email. Notify me of new posts by email.