Friday, July 4 (AKA Independence Day)
July 3, 2014Sunday, July 6
July 5, 2014
Warm-Up
3 rounds of
10 Hip Bridges
5 Dolphin Push-Ups
10 Scorpion
5 Hanging Scap Retractions
10 Band Pull-Aparts
Strength – Floor Press
20 Minutes to work to 5 RM
Then,
1 x Max reps @ 80% of 5RM
1 x Max reps @ 70% of 5RM
Finisher
3 Rounds, NFT, of
Max hold L Sit or Knee Tuck on pull-up bars
Weighted Plank Hold
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Got to 78# for 5 rep max. Did 21 at 65# and then 15 at 58#.
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Tried to focus on keeping the arms from flaring out and keeping abs tight.
73# for 5 reps, then I think 11 at 58# and 15 at 53#. Great working with Kenna, I was focusing on the same things she was. Fun to watch her crank out that set of 21 reps, wow!!
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My entire core, abs and back muscles, are so sore today from this finisher, amazing. Coach Chris challenged me so I did my second hanging knee raise from the fat pull-up bar, and lasted 45 seconds. My forearms were a little shaky after that! Lasted about 30 seconds on the plank with a 15# plate.