1.) 4 Back Squat every 2 for 6 rounds @ 70%
2.) Farts
3 Rounds
50 Double Unders
10 Front Rack Lunge 135/95lb
10 Push Jerk 135/95
Extra credit:
1.) 2 Snatch Pulls @ 85,90,95%, rest 90 sec.
2.) Snatch 13 reps working up to 80% 1RM
Preferred rep scheme 3 reps @ 60 & 65% 2 reps @ 70 & 75% 3 reps @ 80%
3.) 1 Clean & Jerk @ 60,65,70,75,80%, rest 90 sec.
4.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Janelle Nehs
8:13
60 # BS. 50 single unders. Empty womenβs bar for front lunges and push presses.
2
0
Kenzie Christy
5:17 rx
BS @ 160, 170, 185#
snatch pulls @ up to 125
snatches in as written format up to 110
cleans up to 135
did half of the tabata bc midline is FRIED
4
0
Pauly VanderKelen
4:11 UB
1.) complete @ 275# / "Lockdown" from 6-22-20 complete in 10:28. Hang clusters: 11-10-9, 11-9, 10.
0
0
Theresa Rosenquist
Rest day
Road trip day 2. SO many days to make up. Itβs gonna hurt. π
6
0
Troy Foley
290 (57,58,58,58,59)
3:00 on, 3:00 rest for 5 rounds: 1000m bike then ME air squats
4
0