Front Squat Build Up E3MOM
5 x 4
“Father’s Favorite” by DB
5 Rounds For Time: (15min cap)
9 Thrusters 95/65 RX+115/75 MRX 75/55
9 Pull-Ups RX+ Chest to Bar MRX Ring Rows
36 Double Unders
Core Development
30 GHD Sit-ups
30 Reverse Hypers
15 Barbell Sit-up to Press
30 Hip Extensions
30 Ball Slams or 30cal Ski Erg
30 Barbell or Banded Good Mornings
That’s a great picture of a stud of an athlete right there ! Mac has been showing up and showing how it’s done for many years, just a super guy all the way around !!!
When you look up “manliness” in the dictionary there will be a pic of Mac there.
A. 135-185-225-255-225
B. 13:28 rx
C. Basically Complete
a) 185 (4) – 225 (4) – 275 (4)- 315 (2) – 305 (4)
b) 9:13 Rx
Stud.
135-165-195-225-255
9:00 rx
6/19/23: 115.5 weighted pull up / 8:17 rx
A. 185-265
B. 6:29 rx+
9:55 rx+
FS 5×4: 185-225-255-285-325(PR)
6:37 Rx+
A. 325 (4)
B. 9:44 RX+
FS: 185-225-255-285-300
7:21 Rx+
Blew all the dust off my jump rope, showed up, flopped like a fish, and prayed for Mandy & family.
185-205-225-245
9:45 rx
180
8:53 RX+