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Saturday, May 15, 2021

Led Zeppelin

So a normal back squat??
Cody Stelmach 5:10PM on May 13, 2021
Normal back squat tempo for Cody and Jacob A
Mike Cegelski 6:56PM on May 14, 2021
🤣
Sylvia 10:00AM on May 15, 2021

Strength/Skill:
EMOM 12
5 3-sec Descent Tempo Back Squat @50% Max

Metcon:
5 Rounds
10 Deadlift 225/155lbs
10 Pullups
200m Run 

Accessory Work:
Bulgarian DB Split squats (foot on elevated box or bench) 4×10 each

Mobility:
Foam Roll lats – 3 min each side
3 Position Banded shoulder stretch – 1 min each

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Alex Ebert
15:33
BS @ 165
3
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Ian Wilson
Community WOD
3
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james macco
11:58
140# BS
0
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Lauren Tamura
Community WOD, 145# squats, 9:14 RX
3
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Mike Cegelski
Rest Day
First Day off of training since 05/05, thankfully I don't have a whoop to tell me how bad my recovery is
4
0
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Pauly VanderKelen
Backsquat up to 355# with no belt or knee sleeves, failed 375, then 2 singles @ 365
1 minute walk-out with 465#, 1 minute bar hang / Bench Press up to 275#, then EMOM10 @ 245#, then 10 rep burn-out @ 185# / 4x25 Lying Leg Raises using ankle weights / 5x10 Blue Band Chest Fly / 9.56 miles of mountain biking at Baird's Creek!
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Sean Manion
RX
165# squats
4
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Sylvia
Rest day
This one looks so fun too 🥺
3
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Theresa Rosenquist
HomeWOD
Mainly ROM & mobility work. 3x{5 min spin/1 min BOSUplank/25 GHHE/15 GHSU/5 K2E on rope/1 min Pull-up hold -> ALL the yoga moves.
2
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Tim Sanders
296 cal
No gym this weekend but.... 18 holes disc golf (+5, arm felt weak today) and did 15+ minutes on max trainer (296 cal=PR!)
3
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