{"id":259,"date":"2014-08-06T08:25:51","date_gmt":"2014-08-06T15:25:51","guid":{"rendered":"http:\/\/bornski.com\/maria\/blog\/?p=259"},"modified":"2022-11-21T13:54:05","modified_gmt":"2022-11-21T21:54:05","slug":"august-pull-up-challenge-day-2-and-back-squat-pr","status":"publish","type":"post","link":"https:\/\/bornski.com\/maria\/blog\/2014\/08\/06\/august-pull-up-challenge-day-2-and-back-squat-pr\/","title":{"rendered":"August Pull Up Challenge Day 2 and Back Squat PR"},"content":{"rendered":"<p>Day 2 of the challenge is Ring Rows at a\u00a0<span style=\"color: #222222;\">\u00a0&#8220;31X2&#8221; tempo, 6-8 reps x 4 sets; rest 1-2min between sets. \u00a0The tempo is explained this way:<\/span><\/p>\n<blockquote><p><span style=\"color: #222222;\">\u20193\u2032 is the lowering portion; \u20191\u2032 is the hold at the bottom; \u2018X\u2019 means explode up; \u20192\u2032 is the hold at the end of the movement. So from the starting position pull chest thru the rings then pause for 2 sec, lower for 3 sec and pause for 1 sec before you repeat. You will do 6-8 reps at this tempo!<\/span><\/p><\/blockquote>\n<p>I did 4 sets with 6 reps in each.<\/p>\n<p>Another part of today&#8217;s workout was to find our 1 rep max for Back Squats. \u00a0My last recorded 1RM was 145#. \u00a0I blasted that out of the water today, and lifted 173#. \u00a0I&#8217;m fairly certain I could have gone higher if I&#8217;d wanted, but I decided that ending on a high note (nearly 30# over my previous PR!!!) was good enough.<\/p>\n<p>Major thanks to Ellen and her Mobility classes on this one &#8212; my squats have gotten worlds better since she showed me how to properly activate everything when squatting.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Day 2 of the challenge is Ring Rows at a\u00a0\u00a0&#8220;31X2&#8221; tempo, 6-8 reps x 4 sets; rest 1-2min between sets. \u00a0The tempo is explained this way: \u20193\u2032 is the lowering portion; \u20191\u2032 is the hold at the bottom; \u2018X\u2019 means explode up; \u20192\u2032 is the hold at the end of the movement. So from the &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/bornski.com\/maria\/blog\/2014\/08\/06\/august-pull-up-challenge-day-2-and-back-squat-pr\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;August Pull Up Challenge Day 2 and Back Squat PR&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[6],"tags":[23,7,19],"_links":{"self":[{"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/posts\/259"}],"collection":[{"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/comments?post=259"}],"version-history":[{"count":1,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/posts\/259\/revisions"}],"predecessor-version":[{"id":260,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/posts\/259\/revisions\/260"}],"wp:attachment":[{"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/media?parent=259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/categories?post=259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bornski.com\/maria\/blog\/wp-json\/wp\/v2\/tags?post=259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}