Please note the awful traffic situation on Friday and allow for extra travel time.
Please remember that we have NO 6:15PM and NO 7PM classes on Friday.
Strength
Work to a heavy 3 rep max deadlift.
Work to three sets of max rep pullups (strict).
WOD
Do park sprints (~40 meters) in the practice field from asphalt to little hill thing.
10 Sprints, on the Minute.
I must live under a rock… why the awful traffic situation?
OBAMA!!!!
Obama is going to work out at our box?! 😉 Now THAT, I’d like to see.
Yeah I am thinking that would be kinda comical!
Sounds like a fun traffic situation! yay
we should do sprints on the map’s pink roads and see what happens
DL: 243# (PR)
PUs: 2 (PR), 2, 3 (PR)
Peeeeeeeeeeeeeeeeeeeeeeeeeeee Rrrrrrrrrrrrrrrrrrrrrrrrrrr za all over the place!!!
nice work!!!!!
DL: 148#
PUs: did 3 without a band!! haven’t been able to do this since I was 15.
awesome!
DL: 221-265-287
pu: 20-7-5
probably PRs but can’t say for sure
DL: 177
PUs: 12, 8, 4
dl: 177#
pu: 4,4,2
deadlifts: up to 265#
pull-ups: 14 overhand, 11 chin-up, 4 finger grip
fun sprints too!
DL: 133
Pullups: 4 (PR), 3, 2 (all underhand)
dl: 199#
max strict ring dips: 2(pr),2,1
(not so much)max strict pullups: 3,4,3
rebound chest bumps FTW
deads: 321 blue belt of power!
pullups: 19 – 13-11
you wore a belt?
not just any belt
No DL
Pull-ups: 16, 12, 10
DL: 209#
subbed ring dips for PUs: 2 (PR!), 2, 1
sprints in my new Brooks Green Silence shoes! Funsies.
DL: sub muscle up practice
PU: 18(strict), 11(chins)
sprints – completed.
DL 187#
PU 2 – 0.9 – 0 (Reverse Grip)… PR FTW!!!
Sprints against Lex… fail
Also, bicycle kick to complete PUs is clearly the way to go 😛
you rock dude!!!
Nice work on the pull-ups! If you want tips on bicycle kick PU form, come talk to me. 🙂
DL: 121# (working on form)
PU: subbed ring rows since I can’t do 1 🙁
I call it a ‘flex up’. 😀
DL: 133, 155, 155
PU: 1, 1, 1
No Friday workout
Saturday Oly Work
Power Snatch 5-5-5-5-5 w/ 70 sec rest. Focused more on form and less on loads. Done @ 90#, 100#x4
Jenn finished her first week of on ramp and still going strong.
Saturday Oly Lifting:
3 position snatch (medium): 77#
behind neck split jerk (heavy): 133# (3 fails at 143#, turns out it’s all in m y head. Still.)
DL: 133#
Push up: 1, 1/2, 0 🙁 Those were stinky on my part
Sprints were fun! Love all of running
Friday: @ AFC
DL: 185#
Pullups: 3 (parallel grip)
No running
Oly:
3 pos snatch: 57#
Behind the neck split jerk: 111#