Tomorrow we make the official switch to the class times listed to the right.
T-shirts are in!
Bench Press
1-1-1
Rest as needed
Four rounds for time of:
Run 400 meters on new course.
Rest two minutes between rounds.
Skill of the week: L-Sit/Pistols
Essential 9 of the week: Push Jerk
48"
12 comments:
Bench Press-225x1, 235(f), 230(f)
400 m
69, 68, 71, 72
BenchPress-235x1,255x1(f),240x1(PR)
Boxjump from standstill- 44in (PR)
400 m run-
71,74,88,101- definitely went out too fast,too soon.
Unable to make it to 11 class like I wanted, so quick workout from home. 50 burpees in 4:50 and 100 abmat butterfly situps in 5:15. Hopefully catch class tomorrow!
Bench Press 255, 275 (f), 265. Can you reset your PR if it has been 10 years since your last bench press max?
Box Jump standstill - 40"
Box Jump 1 step - 44"
400's: 76, 80, 82, 82
power clean to front squat:
135 x 10
185 x 10
205 x 10
225 x 6
235 x 4
rest
400m x 4
79, 86, 84, 80
Bench Press: 185, 195(f), 190(f)
400's: 90, 94, 97, 92
315-345(f)-325(f)
111-110-111-125
50 abmats for time - 1:34 (pr)
Pseduo L-sit for 30 seconds total - 8 sets
225/255/275(f) Yikes
86/83/83/87
50 abmat sit ups 1:18
30 sec L sit ouch
K2
80/85/95 PR
111/108/106/103
50 abmat sit ups 1:31
30 sec L sit
PM
400 m runs
w/5:30
73, 76
w/ 6:30
83, 86, 83
one more for the gipper...
66
L-sit
30 seconds
Bench press
W/U
(75x10,135x5,175x3)
225x1
245x1 (miss)
245x1
250x1 (miss)
Clean High pulls
45,65,75,95 x10
Later:
4x400mtr run
73,76,73,76
lsit-30 seconds unbroken
10 ghd sit up, 10 T2B, 10 Hip-knee extention x 2 rounds-no time
bench
190, 200, 205 (PR),
1/4
73, 80, 85, 82 (i think)
175 185f 180
forgot run times
135 50 ghds
100 back raises
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