12.16.11-Friday

PANOS

Butterfly Pull-ups
21reps x 2 and a bunch of other broken up sets during warm up

OHS
275lbs
jumped right to 300. Missed the first jerk. Got the second one easy, lost the squat at the bottom. I think with the right mindset it might be possible to pull-off. Cant remember if I was focussed enough.

"Nancy"
12:03
Was blazing through the squats. Runs felt good as well. set up was behind green turf which added time to my last pr from the deck.

Muscle-up ladder
5+2
Holy shit. Was hot doggin it a bit dropping out of the top and pulled of some good sets. Not too shabby.

Later:
"DT"
10:00
Last time I did this one it was in 08! ~15:00 i believe at the time. Im doing this again as a training set. Mentally half in when I started but 3 rd round brought it together.

Wednesday the 11th of November, 2009

"Nancy"
5 rounds for time:
Run 400 meters
95 pound Overhead squat, 15 reps

Wednedsay the 12th of August, 2009

65# was just the right weight for you Ryan.
Way to hit that pose J-ME.

Benchmark Wednesday

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Upcoming Events

• BGI Fitness is hosting an Olympic Weightlifting workshop on Sept 27th. Sign up here.
  

Wednesday the 15th of July, 2009

Benchmark Wednesdays

"Nancy"
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time

Use 65#, unloaded bar or PVC as needed.

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Notes, tools, articles and ephemera:

• Ar eyou posting on Beyond the Whiteboard?
  

Friday the 3rd of April, 2009

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps