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Cube for Grippers - The Road to CoC 3.5 Certification


MurrayStrongman

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W5D3 - Reps day

Warm up: Green egg

#1x10x2

#2x10x2

#2Fx10x2

#2.5x10x3

#2.5x5x1

#2x5x1

#1x35x1 (AMRAP)

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W6D1 Heavy day

Took an unintentional deload week last week when I went away to new hire training with the Ontario Ministry of Corrections and Community Safety and forgot to bring my grippers with me. :blink

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#2F: 10lbs Strap hold

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#2.5 10lbs strap hold 

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#2F Strap hold

#4 Negative Crush

#2F Overcrush

 

 

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W6D2 - Speed day

All reps done with maximum speed and power

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

 

It has been difficult to fit in my gripper workouts with the heavy corse load and homework I am seeing as I continue my training to become a Corrections Officer. Apparently we will be shifting from mostly theory based work to more practical hands on work over the next week or two so that should hopefully clear up some time in my day.

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W7D1 - Heavy day

Still at Ontario Police College and didn’t bring my strap hold set up so no strap holds this week  

 

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

 

 

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W7D2 - Speed day

All reps done with maximum speed and power

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

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On 6-11-2017 at 3:56 AM, MurrayStrongnan said:

W7D1 - Heavy day

Still at Ontario Police College and didn’t bring my strap hold set up so no strap holds this week  

 

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

 

 

Very strong attempts. Dude you are getting pretty massive. I have the feeling most guys will correct themselves when you come marching in lol 

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11 hours ago, Geralt said:

Very strong attempts. Dude you are getting pretty massive. I have the feeling most guys will correct themselves when you come marching in lol 

Well they didn’t hire me for my good looks 

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W8D1 - Heavy day

Keep missing my volume day, forgot equipment for strap holds again. If anything the lower volume seems to be accelerating my progress. No vids this week as my phone is full but 3.5 was even closer then last week. New goal is to close it from CCS before I finish training December 15.

 

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

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On 11/13/2017 at 6:49 PM, Geralt said:

Very strong attempts. Dude you are getting pretty massive. I have the feeling most guys will correct themselves when you come marching in lol 

Haha this was funny yet true :mosher Btw @MurrayStrongnan any update on the mm2? Smoked it?

Edited by Alawadhi
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15 hours ago, Alawadhi said:

Haha this was funny yet true :mosher Btw @MurrayStrongnan any update on the mm2? Smoked it?

My sign up got a little lost in the shuffle but, all figured out now, gripper is en route. Feeling very confident about it. 

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W8D2 - Speed day

All reps done with maximum speed and power

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

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W8D3 - Reps Day

Warm up: Green egg

#1x10x2

#2x10x2

#2Fx10x2

#2.5x10x4

#1x50x1 (AMRAP)

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W9D1 - "Heavy" Day

Hand feels weak today, probably just from finally getting my volume day in or maybe it was packing up all of my grandmas stuff today, to stupid or stubborn to take the day off. Couldn't even close the #3 in my warm up, never mind the 3.5. Going to back off the weight and volume a bit today and see how everything feels mid-week. Hopefully I'll come back strong next week.
 

W/up #1-3.5 CCS

#4 Negative crush

#2.5 Overcrush

#3.5 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#2F Overcrush

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W9D3 - Reps Day

Warm up: Green egg

#1x10x2

#2x10x2

#2Fx10x2

#2.5x10x4

#1x55x1 (AMRAP)

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W9D2 - Speed day

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x3

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W10D1 - Heavy Day

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

 

 

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4 minutes ago, Morgan said:

Solid attempt.

What is the approximate RGC of that gripper?

Not sure, I haven't had it rated and haven't used a wide enough variety of grippers to know what similar RGC would feel like. The only other 3.5 I have used felt lighter then this one but I can't remember what the RGC was on it.

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W10D2 - Speed day

All reps done with maximum speed and power

W/up - CoC 1-3.5 from MMS + MM2

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

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11 hours ago, MurrayStrongnan said:

W10D2 - Speed day

All reps done with maximum speed and power

W/up - CoC 1-3.5 from MMS + MM2

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

Looks like an easy one

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10 minutes ago, Alawadhi said:

Looks like an easy one

Just have to wait and see ;)...

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W11D1 - Heavy Day

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

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W11D2 - Speed day

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x3

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W12D1 - Heavy Day

W/up - CCS singles 1-3.5

#4 Negative Crush

#2.5 Overcrush

#3.5 Negative Crush

#4 Negative Crush

#2F Overcrush

#3.5 Negative Crush

#4 Negative crush 

#2.5 Overcrush 

#3.5 Negative crush

#4 Negative Crush

#2F Overcrush

 

Lower grippers felt easy, heavier grippers felt like i was tying to crush a rock... hoping its because I did this workout immediately following my lift. grippers have been inconsistant the last few weeks, hoping to get back on track once I'm out of training.

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W12D2 - Speed day

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x3

 

Graduate from Corrections training tomorrow so hopping to get back into a more consistent grip schedule 

Edited by MurrayStrongman
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