focus
back squat
shoulder press
deadlift
warm up
tabata mash up
-bar hangs (hanging from pull up bar)
-planche push up holds (top of push up holds)
3 rounds:
ghd sit ups x 10
hip & back extension x 10
knees to elbows x 10
3 rounds:
ghd sit ups x 10
hip & back extension x 10
knees to elbows x 10
work
back squat 3x1
shoulder press 3x1
deadlift 3x1
compare to 02AUG10
Rapids Crew ~
ReplyDeleteBritt (6-0/155bwt) ~ 275/110/275 (660 Total)
tb (5-10/185bwt) ~ 365/170/345 (880 Total)
Hansen*(5-11/170bwt) ~ 315/140/345 (800 Total)
Fiegl* (6-2/220bwt) ~ 405/155/415 (975 Total)
Jackson* (5-9/180) ~ 315/170/325 (810 Total)
All the wts are in lbs. / This was a good test for everyone to see where they are at. A few PR's were set in the process...Some near misses as well! Keep working and keep improving...
reid. 125kg/160kg/61kg/=763lbs. pr in squats and press
ReplyDeletejean. 115kg/140kg/70kg= 717lbs. pr in squats
butcher. 145kg/205kg/75kg=938lbs
rob.160kg/190kg/80kg=949lbs
Ya'll have a nice day!!!
Russell BW 165
ReplyDelete155#365#435#= 955
damn wieghts fell off on deadlift on 2nd try lol... i knew i couldve got more but i had to rush outa there
Chris H bw175
ReplyDelete275/145/375=795