warm up
400m run
2 rounds of:
jumping pull ups x 10
air squats x 10
ghd sit ups x 10
focus/skill
overhead squat
workout
ohs for 5RM
3 x 5
5min rest
3RFT
double unders x 30
muscle ups x 3
20# wall ball shots x 10
post load & time to comments
400m run
2 rounds of:
jumping pull ups x 10
air squats x 10
ghd sit ups x 10
focus/skill
overhead squat
workout
ohs for 5RM
3 x 5
5min rest
3RFT
double unders x 30
muscle ups x 3
20# wall ball shots x 10
post load & time to comments
12 comments:
6am
#205/5:12? (might have been 5:17)
Congrats to Steve and I. We both pr'd our squat clean this weekend. Steve pr'd by a whopping 20#(205#) and I at 10#(225#).
bou. 80kg bw. 90kg= 202#/3:53 rx'd
hayko and günther.80 kg bw. worked on push jerk, double unders and OHS
rob. After yesterdays debacle, I worked on mistakes and weaknesses made with push press and jerk. Concentrated on explosivness and pushing myself with a split, under the bar.
Then later did the OHS. Went to 70kg and worked on 3 x 5 with that weight.
caleb.rx.185#/3:51
Aaron H. bw155. rx. 195# pr/2:53
Steve C. 200bw. rx. 185#pr(200x4)/ 4:20
Probably could have been a touch faster but was distracted by all of the 160# mosquitoes buzzing around the box.
Dustin 170bw 165/7:49. Lost my muscle up all together. Spent way to much time trying to get just one. On the other hand my double unders have improved.
JV 122 bwt rx 115/4:06
good to see JV back in the game.
russ. 162bw. rx. 215# PR / 2:55
turbo. 158bw. rx. 210# (4 @ 220#: Implosion) / 2:38
Apparently, a tanning bed is thought to produce same results as the gym.
100#pr / 9:48 mod
kp 91#5RM (pr) / 9:47mod m/u
mego 90#5RM (NOT a pr) / 8:08mod m/u
jon, she said that 1 pound was your idea!? why aren't you on MY side?? :)
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