3 sets of 10

Straight sets.  3 sets of 10 reps each:

ring dips
power cleans AHAP
toes to bar leg raises

Post reps completed and weight used to comments.

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Home Style - for those offsite with limited equipment.

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Q:  Why OH Tri Extension on knees?  

A:  Usually, the purpose of doing OH triceps extensions is for the extra muscle shaping properties of this specific exercise.  Muscle shaping works best with strict form.  Extra help from the ankles, knees hips or torso will take away from the intention of this exercise.  Therefore, we encourage doing them from the knees to eliminate extra participation from secondary movers.  Thus keeping the focus on the primary muscle group (triceps) we are aiming for.  

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Kim, you look amazing!

Comments

[AF]

Dips & toes to bar -- Rx
Power Cleans: 135, 135, 145

[Jamie]

Power cleans: 65# all 3 sets. Should've gone heavier probably.
Dips and toes to bar: Did all 3 complete sets but they were definitely not pretty... And, it was more like knees to belly button. Geez, those are hard!

[Ellington]

Power Cleans: 135, 155, 155
Dips and toes to bar Rx

CCC:
Tabata Row-817m
120 Situps with 10 pd ball
3200m Row
1 mile run
40 regular situps

[JMc]

Rx - dips and TTB
PC - 185, 205, 215 (7 straight, 2 failed attempts, then finished remaining 3)

[Suz]

PC - 45, 55, 55
Dips & toes - kind of sort of made some moves!
Rowed 1000 M

[Judy B]

PC 65, 70, 70 (wimped out, should have tried some at 75)
dips--off box, and a bonus round off the bench
leg raises--legs were raised but not far...
rowed 5k after (longest row I've done--and a good 5 minutes faster than my fastest time to hoof a 5k)

[the blonde-ish runner]

PC - 75 x 3
Dips - used band under the knee so I would guess that's not an Rx - did em all
Toes to Bar - Rx

[Matt B.]

PC: 115, 135, 135
Dips, Toes: Rx

[Jenni B.]

thank you for the homestyle! i'm definitely going to be using them.

[Chaney]

PC: 65,65,75
Dips, 2 sets with band 1 set without

Rowed 1000m and did a jump rope tabata

[LUF]

PC--75-85-95
Completed all other exercise. Did dips on box.
Jump rope tabata

[Jen]

Home-style RX.

[Mo]

PC: 55-60-60
Dips on box
Knees to abdominal area

CCC: TABATA row
60 min zumba

[Leanna]

PC: 65, 75,85,95 -wanted to see if I could do PC @ 95#... mission accomplished all 10 of 'em
Ring Dips: all on toes
toes to bar: Rx

NSB: (Figure I better be regular at this) Push up 20# 5,5,5

[marie]

homestyle Rx 30lb... then Saturdays w/o

[Alice]

45# PC RD on toes TTB Feet off ground knees to upper thigh area. 2 rounds. leg lifts on bench last round.
CCC Tabata plus 6 min row Bike ride 25 min.

[Neil]

One more day of recovery (from a stomach flu) and I'll be back storming these with you.

[Sally]

Ok....did the work out wrong so I rowed 1600 m. at the end. oops....power cleans #65

[3G]

65, 75, 85. Good times.

[AF]

Neil - look on the bright side -- sometimes the "stomach flu" provides a jump start to your weight loss -- albeit by an undesired mechanism :>)
Hope you're on the mend.

[dalto]

75# x3- toes to bar on high bar- bench dips
10min jump 20 min row

[Candice]

Tabatas on TM 20 min
PC #105 X3 attempted #135
Dips- Rings With Band
Toes to Bar - check.
new goal. flexibility. I will get my splits. I don't think I have done them since my dancing days.. Possible? Sure. Stretching each and every day is now a priority.

[candice sherman]

PC: #75, #80, #85

RX all others.