Sunday, June 22
Saturday, June 21
June 21, 2014Monday, June 23
June 22, 2014
Warm-up
3 Rounds
12 Pause Squats
9 Squats (regular tempo)
6 Jump Squats
12 Scorpion
12 hips to wall
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Strength
Back Squat
1×10 w Bar
1×10@ 35%
1×5@ 50%
1×5@ 60%
2×10-15 @65%*
*If unable to complete at least 10 on first set, lower weight to 55% and try again.
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Team Metcon
3 Rounds for time of:
12 Alt Front Rack Lunges (M 115/95/75, W 78/63/45) (6 per leg)
18 Step Ups 24/20 (9 per side)
24 DB Russian Twists (12 per side)
0 Comments
Where were all the ladies today? We were out numbered at least 8:1! I used 88# for the two sets of 10-11 reps.
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63# on the front rack rack lunges was definitely challenging.
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My legs are already jello.
Sorry, Kenna, rest day for me! I agree, some classes have had very few ladies recently. We need to step it up! At Kalorama we occasionally had classes where there were only one or two guys!
What a good squat day – always surprises me when it happens but as soon as we bumped up the weight for one of the sets of 5 it was easy to tell today was going to go well. First working set: 15 at 145#. Because working with Dave L. always ends up leading to some significant peer pressure, second working set: 15 at 155#. Rough but didn’t stop and didn’t feel like I was about to fall over by the end so maybe a little heavier would have still been fine, definitely if hitting 10 was the goal.
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The lunges were rough but Dave and Spencer wisely pulled me back from the edge of 115#. At 95# the last set was a struggle but kept moving so I think I would have survived heavier but gone much slower.