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Cube for Grippers - The Road to CoC 3.5 Certification


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MurrayStrongman

W1D2 - Speed Day

Considered bumping my workout until tomorrow as I attempted my MM1 cert earlier today (waiting on results, stay tuned for vid) but my hand felt pretty good so I decided to go ahead with my workout as planed:

warm up with IM Green egg for a few min

#1x5x3

#2x5x4

#2Fx5x5

+

#2.5x5x1

all reps done with as much speed and power as possible with minimal rest in between sets. Working Green Egg between sets for active recovery  

#2.5 was hard due to fatigue but close felt super wide. 

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Well they didn’t hire me for my good looks 

Gripnbend will have a gripper rating service soon if you're interested in getting yours rated.

W14D1 - Heavy Day Trying to get back into the swing of thing after a few ‘down’ weeks over the holidays. Feeling really motivated to get the 3.5 cert in 2018 W/up - CCS singles 1-3.5 #4

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MurrayStrongman

W1D3 -Reps Day

Warm up: Green egg

#1x10x2

#2x10x2

#2Fx10x2

#2.5x10x1

#2.5x4x1

#2x6x1

#2x10x2

#1x25x1 (AMRAP)

 

Got a huge forearm and hand pump from this workout. One of the goals as I progress will be to increase the number of reps on the 2nd set of 2.5 and then increase the number of sets I can compete before having to drop down to the #2 And the number of reps in the AMRAP. 

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MurrayStrongman

W2D1 - Heavy Day

Late night at work today, had to rush through the workout to get to bed on time. Hand and wrist still a little tight and sore, presumably from Friday’s workout. 3.5 Attempt felt pretty good today and based on the video I would say I made some progress from last week. 

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

 

 

Edited by MurrayStrongnan
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MurrayStrongman

W2D2 - Speed Day

Warm up - Green egg

#1x5x2

#2x5x4

#2x5x5

Green egg in between each set

All reps done as quickly and powerfuly as possible 

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You find the green egg reps helpful between sets?

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Sign up for the mm2 dude

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MurrayStrongman
11 hours ago, Chez said:

Sign up for the mm2 dude

Already done, did it as soon as it was posted I got the 3 whites. @Alawadhi beat me to the punch though so it’ll be a wait. Gripper has to go to UAE (?) and back before I get my shot. 

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MurrayStrongman
11 hours ago, Shatterer said:

You find the green egg reps helpful between sets?

On this day yes, keeps my rest intervals shorter, gives me a bit of active recovery plus increases the work load on a day that isn’t overloaded on weight or volume. 

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Alawadhi
2 hours ago, MurrayStrongnan said:

Already done, did it as soon as it was posted I got the 3 whites. @Alawadhi beat me to the punch though so it’ll be a wait. Gripper has to go to UAE (?) and back before I get my shot. 

Oh yeah! Wanna take revenge!

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10 hours ago, MurrayStrongnan said:

On this day yes, keeps my rest intervals shorter, gives me a bit of active recovery plus increases the work load on a day that isn’t overloaded on weight or volume. 

I will give it a try, thanks.

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On 9/28/2017 at 9:45 AM, MurrayStrongnan said:

Already done, did it as soon as it was posted I got the 3 whites. @Alawadhi beat me to the punch though so it’ll be a wait. Gripper has to go to UAE (?) and back before I get my shot. 

Awesome. Not sure if anyone told you but it's between an average #3 and #3.5. It will be easy for you 

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MurrayStrongman

W2D3 - Reps Day

Didn’t have time to get my workout in on Friday so I’m doing it on Saturday instead. Nothing like grippers and College Football 

Warm up - Green egg

#1x10

#2x10x2

#2Fx10x2

#2.5x10x2

#2.5x6x1

#2x4x1

#2x10x2

+

#1x35x1 (AMRAP)

#2x13x1 (AMRAP)

2 more reps on the 3rd set of the #2.5 and 10 more reps on the AMRAP set from last week. Goal for next week will be to to hit 3 full sets of 10 on the #2.5. 

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MurrayStrongman

W3D1- Heavy Day

 

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

 

Hand is feeling a little beat up today but got through the workout. Finished up with some green egg for active recovery, will likely do some tomorrow as well. 

Edit: video removed as the wife wasn’t thrilled about being in the background in her house coat

Edited by MurrayStrongnan
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MurrayStrongman

W3D2 - Speed day

All reps done with maximum speed and power

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x5

 

Added an extra set on the #2F. Took a while to warm up but once I got going felt strong. Feel like I may need a deload week soon. 

Edited by MurrayStrongnan
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MurrayStrongman

W3D3 - Reps Day

Warm up: Green egg

#1x10x2

#2x10x2

#2Fx10x2

#2.5x10x2

#2.5x8x1

#2x2x1

#2x10x1

#1x30x1 (AMRAP)

 

Last 1cm was hard as hell to close on the #2.5. Hand feels stiff and swollen, deload week next week. 

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Fist of Fury
On 2017-10-03 at 4:05 AM, MurrayStrongnan said:

W3D1- Heavy Day

 

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

 

Hand is feeling a little beat up today but got through the workout. Finished up with some green egg for active recovery, will likely do some tomorrow as well. 

Edit: video removed as the wife wasn’t thrilled about being in the background in her house coat

You should ask your wife if she wants to learn how to film your gripper closes. It will make things much easier. Moving the camera is way easier than moving your hand, arm and your whole body when trying to close a goal gripper and get a good video of it.

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MurrayStrongman
2 hours ago, Fist of Fury said:

You should ask your wife if she wants to learn how to film your gripper closes. It will make things much easier. Moving the camera is way easier than moving your hand, arm and your whole body when trying to close a goal gripper and get a good video of it.

Thats a good idea, I’ll run it by her

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KapMan
8 hours ago, Fist of Fury said:

You should ask your wife if she wants to learn how to film your gripper closes. It will make things much easier. Moving the camera is way easier than moving your hand, arm and your whole body when trying to close a goal gripper and get a good video of it.

I second this. Shitty angle cost me my mm1. 

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MurrayStrongman

W4D1 - Speed day (deload)

 

warm up with IM Green egg for a few min

#1x5x3

#2x5x3

#2Fx5x3

 

Felt good to get the grippers back in my hand after an extended weekend. Hand still feeling a little beat up even after the extra rest so will continue with the deload week as planned and get back into it next week 

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MurrayStrongman

W4D2 - Reps day (deload)

W/up: green egg

#1x10x3

#2x10x3

#2Fx10x3

#2.5x10x1

 

Hand and wrist are feeling much better, but still not quite 100%. I will get back to my regular program on Monday and see how everything is moving and how the joints and muscles feel. 

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MurrayStrongman

W5D1 - Heavy Day

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 

Think i may have lost a bit by taking the deload but it will come back and the. Some by next week. 

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MurrayStrongman

W5D2 - Speed day

All reps done with maximum speed and power

W/up - Green egg

#1x5x3

#2x5x5

#2Fx5x4

#2.5x5x2

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Alawadhi

Nice workouts. MMG2 is back now I guess. Maybe even on the way to you. Give it a good crush!

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