renegade row

WEEK 5 - DEADLIFT

Tara with some box jumps

Tara with some box jumps

Tension pause deadlift 4x5 @ 70%

MERCURY I

AMRAP 14 minutes
250m row
10 pull-ups
15 DB front squats
20 renegade rows (total)

MERCURY II

AMRAP 14 minutes
250m row
10 pull-up negatives
15 DB front squats
20 renegade rows (total)

MERCURY III

AMRAP 14 minutes
250m row
10 ring rows
15 DB front squats
20 renegade rows (total)

WEEK 2 - BENCH PRESS

Pause bench press 4x8 @ 60%
* 4 sec pause on the chest

MERCURY I

21-15-9
Bench press @ 50%
Ring dips
Renegade rows

MERCURY II

21-15-9
Bench press @ 50%
Banded ring dips
Renegade rows

MERCURY III

21-15-9
Bench press @ 50%
Bench dips
Renegade rows

Apr 23 2019

Julianne with some Tabata renegade rows

Julianne with some Tabata renegade rows

Tempo bench press 3x1-2 @ 95% 3-1-0-1
OR
Tempo bench press 5x5 @ 70 - 80% 3-1-0-1

Tabata
8 rounds each movement of 20 seconds of work followed by 10 seconds of rest
Push-ups
DB floor press
Renegade rows

Apr 08 2019

The 16:00 session with some DB push press and burpees

The 16:00 session with some DB push press and burpees

Tempo bench press 3x3 @ 85% 3-1-0-1

MERCURY I

5 rounds (12 min cap)
6 diamond hand release push-ups
6 DB floor press
6 hand release push-ups
6 renegade rows
6 wide hand release push-ups
6 strict pull-ups

MERCURY II

5 rounds (12 min cap)
6 close hand release push-ups
6 DB floor press
6 hand release push-ups
6 renegade rows
6 wide hand release push-ups
6 pull-up negatives

MERCURY III

5 rounds (12 min cap)
6 hand release push-ups
6 DB floor press
6 hand release push-ups
6 renegade rows
6 hand release push-ups
6 ring rows

Apr 01 2019

Since starting her strength program at Mercury for her circus goals back in February, Erin has made considerable strides in form, strength and balance. Here she is doing step-ups on a 12-inch box with minimal support. When she started she was only stepping up to a 6-inch box requiring support. If you are interested in circus arts check out her page at  http://www.kingstoncircusarts.com

Since starting her strength program at Mercury for her circus goals back in February, Erin has made considerable strides in form, strength and balance. Here she is doing step-ups on a 12-inch box with minimal support. When she started she was only stepping up to a 6-inch box requiring support. If you are interested in circus arts check out her page at http://www.kingstoncircusarts.com

Tempo bench press 4x4 @ 80% 3-1-0-1

MERCURY I

10 minute clock
75 hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

MERCURY II

10 minute clock
75 kneeling hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

MERCURY III

10 minute clock
50 kneeling hand release push-ups
Remaining time AMRAP
10 renegade rows (10 per side non-alternating)
5 DB floor press

Mar 11 2019

These ladies have got some tri’s for the guys!

These ladies have got some tri’s for the guys!

Tempo bench press 5x5 @ 75% 3-1-0-1

MERCURY I

AMRAP 12 minutes
10 push-up KB pull throughs
10 renegade rows
5 strict ring dips
5 strict pull-ups

MERCURY II

AMRAP 12 minutes
10 push-up KB pull throughs
10 renegade rows
5 banded ring dips
5 banded pull-ups

MERCURY III

AMRAP 12 minutes
10 push-up KB pull throughs
10 renegade rows
5 feet assisted ring dips
5 ring rows

Feb 04 2019

Tara, Katherine and Michelle getting to be the first ones to try the plank ups to renegade rows.

Tara, Katherine and Michelle getting to be the first ones to try the plank ups to renegade rows.

Tempo bench press 4x5 @ 70% 4-1-0-1
Then
Bench press x5 @ 70% (no tempo)

MERCURY I

AMRAP 12 minutes
10 plank ups to renegade rows
10 DB floor press
10 1-1/2 DB shoulder press
1 suicide sprint

MERCURY II

AMRAP 12 minutes
10 plank ups
10 renegade rows
10 DB floor press
10 1-1/2 DB shoulder press
1 suicide sprint

Jan 28 2019

Tempo bench press 3x5 @ 70% 4-1-0-1
Then
Bench press 1x5 @ 70%

MERCURY I

AMRAP 12 minutes
100m no feet row
10 plank ups (total)
10 push-ups
10 renegade rows (total)

MERCURY II

AMRAP 12 minutes
100m no feet row
10 plank ups (total)
10 kneeling push-ups
10 renegade rows (total)

MERCURY III

AMRAP 12 minutes
100m no feet row
10 plank ups (total)
10 kneeling push-ups
10 DB rows

Jan 23 2019

Father/daughter competition

Father/daughter competition

Front squat 6x6 @ 70% of front squat or 55 - 60% of squat

MERCURY I

AMRAP 10 minutes
10m forward DB walking lunge
10m backward DB walking lunge
20m run
16 Bulgarian squats (8/leg)
20m run
20 renegade rows (10/arm)

MERCURY II

AMRAP 10 minutes
10m forward walking lunge
10m backward walking lunge
20m run
16 Bulgarian squats (8/leg)
20m run
20 renegade rows (10/arm)