Andrew Shum

Hometown:
Unknown
Gym:
RifTribe
Gender:
Male
Age:
51
Height:
5' 11"
Weight:
182 lbs

November 12, 2015

Performed at: RifTribe
Workout Name: Dual threat
Description: A. Strength: Back Squats
1 set x 10 at 65% (pause 2 sec at bottom of last 2 reps)
1 set x 8 at 75% (pause 2 sec at bottom of last 2 reps)
1 set x 6 at 80% (pause 2 sec at bottom of last rep)
1 set x 4 at 85% (pause 2 sec at bottom of last rep)
1 set x 3 at 88% (pause 2 sec at bottom of last rep)

B. Metcon: 3 Rds
15-sit-ups
12-Russian Twists (16k)
9-Push-press @ 87 lbs
6-KB Swings (20k)
3-Weighted Pull-ups @ 85% of 3rm
Results: 8m 39s
Performed as RX
Athlete's Notes: last set of back squat = 215 lbs
weighted pull-ups = 8kg

1 similar workout

Date Name WorkoutDescription Results
11/12/2015 Dual threat A. Strength: Back Squats
1 set x 10 at 65% (pause 2 sec at bottom of last 2 reps)
1 set x 8 at 75% (pause 2 sec at bottom of last 2 reps)
1 set x 6 at 80% (pause 2 sec at bottom of last rep)
1 set x 4 at 85% (pause 2 sec at bottom of last rep)
1 set x 3 at 88% (pause 2 sec at bottom of last rep)

B. Metcon: 3 Rds
15-sit-ups
12-Russian Twists (16k)
9-Push-press @ 87 lbs
6-KB Swings (20k)
3-Weighted Pull-ups @ 85% of 3rm
8m 39s
Performed as RX