warm up
400m run
100 x double unders
50 x push ups
focus
front squat
-high elbows
-tight core
-driving out of the hole
-knees out
workout
squat cleans 7 x 1
rest 5 min
10-15-20-25-20-15-10
american kb swings 16kg/32kg
abmat situps
post 1RM / time to comments
ryan w.193bw.175#'s pr/10:??..
ReplyDeletekaren..110#/11:??..
ReplyDeletecaleb.215pr/7:37
ReplyDeletebecause of yesterday's "squeaky clean", we attempted 324's chip away.
ReplyDeletebou. 14:18rx'd
ralph 18:?
rob dnf. @ 11:21, I was at the mu's. I spent 10min messing around trying to get 1! Afterwards, spent 30min going from progressions to normal mu's finding and pounding my weakspots.
5/28
ReplyDeleteFive rds 28 reps as fast as possible.
Windmills #10
Cal row
Dead hang pull ups
Wipers
kbs 1.5 usa
mt. climbers
Ghd sit-ups
Ghd back ext
Clapping push ups
Ball slambs
Double unders
Jump sqts
Muscle ups
Thrusters #45
Sumo dlhp #45
This was a complete mixed bag of movements. Some folks have the abilty to program and have it all unfold like a choregraphed dance. Pacing myself around 80% was just about perfect. At the finish I was still uprite.
130#/9:59
ReplyDeletetook off early from work. (dentist appt.) wanted to get something done before the doc says: "no go!".
ReplyDeleteIt sucks when your dentist visits your boxon a reg basis.
Took Turbo's "Death Star" as an opportunity to level my butt out. ---Not before I did several mu's as part of a warm up though.
rob.194bw 43yoa. rx.18:28 slow but beaten.
117 bw, 90# max squat clean, 9:45 with 16kg(35#)
ReplyDelete