On Ramp Day 6 starts at 6! Today we’ll learn the wall ball, review jumping rope and learn the infamous double under.
Deadlift
5-5-5-5-5 [Compare to 12/10]
Weighted Pullup
5-5-5-5-5 [Compare to 12/15]
Charlottesville's most experienced functional fitness and weightlifting center.
Double-unders!!! Yeah!!!
Hey everyone! Chris Garay here. I’m visiting C’ville this weekend so I was thinking about dropping by the box to see how it’s going. And for some pain, or have all the workouts gotten easy since I left? (heh…) See ya!
Chris, stop by whenever!
DL: 89, 94, 94, 104 x 3/99 x 2, 99
DL: 99, 99, 109, 114, 109
PUs: 1.9 strict, red band, red band, fail at strict, red band (need purple band!)
DL: 243-253×2-265-270 (PR (i think weights were right)
PU: 30, 35×3
on-ramp: 5:17 (5 set of 7x wall balls, pushups, ring rows)
and I gotta add omg dang.
biceps burning pecs
triceps begging for mercy
thank you sir. another?
Red Band Pull-ups
DL: 133-143-148-155-177 (5 rep @ 177 = PR!)
DL: 133,133,138,142,142
Pullups were just 5 sets of 5 strict. Hard enough for me.
You are awesome.
PR’s all over the place.. nice work everyone!
on-ramp: 5:25 (5 set of 7x wall balls, pushups, ring rows)
DL: 133#, 155#, 177#x3 (5-rep PR by …2 pounds!)
PUs: blue band (first time I’ve been able to do more than 2 PUs on a blue band. I’ll catch up with the other girls eventually!)
You will definitely catch up…I can only dream of your deadlift #s 😉
DL: 209, 221, 226, 231, 236 (PR)
PUs: 35, 40, 50, 55, 65 (PR)
DL: 155, 177, 199x 3
PU: 10, 10, 15, 15, 15
DL: 135, 155, 177×2, back down to 2 sets at 155 and a focus on form
PU: a few strict, kipping, 1 successful attempt at a kip w/5 lb DB
atta girl becky!!!
deadlift: 155,177,177,187,187
pu: 0#,0#,0#, red band
DL: 177, 199, 199, 209, 219
JT: 10:58
head over to http://www.gravatar.com to setup your little picture
DL: 209/221 x 4. On the bright side, 221 was my 1RM on 9/1. On the down side, my form was pretty bad today.
PU: 15/20/25×3. Should have tried 30.
on-ramp: 5:00 (5 set of 7x wall balls, pushups, ring rows)
Buddy Lee…Great Jump Rope vid…
http://www.youtube.com/watch?v=PG0Vgww1XhY
I just ordered one of his jumpropes on line after doing 7 DUs in a row with Hillary’s Buddy Lee rope. What a difference the right equipment can make!
On Ramp #6: 4:28
DL: 177 x 2, 199 x 3
PU: 40# vest x 5 (fervently hoping this doesn’t aggravate my shoulder)
DL: I never really asked what weight I did… ?, 133, 45 bar w/ 10kg, added 5 pounds, 133, 133 ??
🙂 I should know what that is
PU: just 5 sets of 5 hang with Red band
You stopped at 133#. Nice work!
Deadlift:
236-243-253-258-265 PR
ON RAMP: 4:08 (5×7 reps Wall Balls, Pushups, Ring Rows). goal is to man up and do real pushups. still rehabing R shoulder. making good progress though. pumpt.
I almost cried during this one: On Ramp #6- (6:02)
I have come close to tears twice that I can think of during a workout, but not lately! It gets better. (I say that before Angie today…)
57, 62, 67, 67, 67
blue band pull ups