Andrew Shum

Hometown:
Unknown
Gym:
RifTribe
Gender:
Male
Age:
50
Height:
5' 11"
Weight:
182 lbs

May 25, 2015

Performed at: RifTribe
Workout Name: Strength
Description: Part B: 3-3-3-3-3
Weighted Strict Pull-ups 3RM
*10 Goblet Squats between each round (even last one)
Results: 17 lbs
Performed as RX

13 similar workouts

Date Name WorkoutDescription Results
01/18/2018 3x3 Strength Front Squats
3-3-3

Thrusters
3-3-3

Push Jerk
3-3-3
 1530 lbs
Performed as RX
04/22/2016 Strength A: Front Squats (2rm)
2-2-2-2-2-2-2
 135-150-165-180-195-210-220 lbs
Performed as RX
01/11/2016 Strength Part A: Strict Press
2-2-2-2-2-1-1
Start at heavy and go heavier
 132 lbs
Performed as RX
11/26/2015 strength/metcon A: Clean and Jerk
3-3-3-3-3-3
*Each one from floor.
*R1-3 build. R4-6 same weight

Part B: 15 min Cap
50-Thrusters (57lbs/25lbs)
50-KB Swings (20k/12k)
50-Pull-ups
50-Straight leg sit-ups
 16m 30s
Workout Scaled
11/09/2015 Strength 1. Push press: use following weight/rep scheme
10 reps @ 55% of Body weight
8 reps @ 60% of Body weight
6 reps @ 65% of Body weight
4 reps @ 70% of Body weight
3 reps @ 75% of Body weight

2. Snatch Deadlifts (15 min)
10 reps @ 135 lb
8 reps @ 155 lb
6 reps @ 165 lb
4 reps @ 175 lb
3 reps @ 195 lb
*3 snatch shrugs after each rd.
 100-110-117-127-140(2) lbs
Performed as RX
10/30/2015 Strength Part A: OHS
12 min to find 1RM

Part B: Bar Bell Rows
10 min to find
5RM
3RM
1RM

Part C: Conclusion (3 min)
30 OHS + 30 Barbell rows
*Use naked bar (45lb)
 75 lbs
Performed as RX
10/29/2015 Strength + Metcon A: Push Press (2 rounds)
8 reps @ 65%
6 reps @ 70%
4 reps @ 75%

B: 12 min AMRAP of
8-push-ups
6-box jumps
6-pull-ups
8-1 arm KB snatch (20k/12k)
 6 rounds 15 reps
Performed as RX
10/27/2015 Strength and Metcon A: 12 min 5 sets of:
3-Thrusters + 3 Push press

Rest 3 min
B: 8 min AMRAP of:
5-Squat Cleans (95lbs)
8-Burpees
27-DUs
 4 rounds 0 reps
Performed as RX
10/22/2015 Strength 4 rounds of max rep back squats @ 82% 1RM 22 reps
Performed as RX
08/04/2015 Strength Part A:
15 min to find 1RM Bench Press
 225 lbs
Performed as RX
06/09/2015 Strength 5,4,3,2,1 of Cleans 107-127-137-157-177 lbs
Performed as RX
05/25/2015 Strength Part B: 3-3-3-3-3
Weighted Strict Pull-ups 3RM
*10 Goblet Squats between each round (even last one)
 17 lbs
Performed as RX
05/25/2015 Strength Part A: find 1RM Split Jerk
1-1-1-1-1
 165 lbs
Performed as RX