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Wednesday, May 27, 2015

LuRong Jump and Swing

If you don’t like what you see, try looking at it from another angle.  There’s always an angle that is positive…it’s all about perspective.
1.) Lurong Jump & Swing (Warm up;)
complete as many reps in any order/combination in 10 min
Level 3
50 American KB Swings 70/53#
50 Box Jumps 30/24
Level 2
50 American KB Swings 53/35#
50 Box Jumps 24/20
Level 1
50 Russian KB Swings 35/18#
50 Box Jumps 20/16
2.) Every 2 min for 5 rounds (adding weight each round)
5 Back Squat
7 Strict Pull Ups
3.) Hollow Rock/Superman alternating every 30 sec for 7 min

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7ish L3
up to 165# bs
1
0
Theresa Rosenquist
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Alyssa DeNoble
Up to 175 Bs
14
0
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Anne Holzem
6:26
BS 85# - 125# red/blue PU
15
0
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Bill Hoisington
6:40 L2 Blue Band PU.
195 BS,
14
0
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Erin Buntin
5:21 L3 step ups
205#bs
13
0
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Grace Adler
6:10 L3
up to 145# BS
11
0
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Jamie Kemen
5:18 LII
0
0
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Jim Koehler
4:17 Level 2
blue band PU and 225# BS
16
2
Nice job, you were fast!
Jordan Heider
Nice job, you were fast!
Jordan Heider
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Jordan Heider
4:53 L2
BS worked up to 165#, PU with blue band
15
0
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Krystal Lowney
5:41 L2ish
Kindly gave up my 35#kb to someone actually doing lurong;) I used 26#. Blue band strict PU, BS up to 125#.
15
0
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Lindsey Koehler
3:53 LII
85-115-135-155-165/blue band.
10
0
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Liz Goetz
5:33 L3
Worked up to 135# BS, strict(ish) pull ups but only got 5 in 4th round
7
0
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Marcie Kyllonen
5:29 L3, Russian & American kbs
up to 115#
11
0
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Mark Davis
6:00 L1
17
0
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Mary Stueber
6:10 LII
BS 85#-135#, red band strict PU
18
0
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Matthew Luepke
3:46 L1, Worked up to 245#
Banded Pullups
7
0
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Michelle Johnson
5:49 L3
BS 125# - 165#
21
0
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Nate Hall
5:55 RX
^295# Back Squat
14
2
Done. We probably have some time before anything is put through. I'll work with Justin next week after regionals on design.
Sal Bertuglia
Done. We probably have some time before anything is put through. I'll work with Justin next week after regionals on design.
Sal Bertuglia
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Pauly VanderKelen
5:10 L3
HBBS: 235,265,285,305,325# / 5min. EMOM: 10 thrusters @ 155# / Good mornings 2x10 @ 135#, 2x10 @ 155# / Bench press: 5x5 @ 225#
1
0
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Robin Mueller
4:35, mod 35#kb, 12 in step ups
Up to 95# bench presses & blu/grn band PU
15
0
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Sal Bertuglia
8rds of 10KB & 10BxJ L2 (Thought this was an AMRAP)
No squatting. Still nursing a bum hammy
16
4
I hear your making CFGB 5:15 am shirts!!!! I want an xl
Nate Hall
And here Justin thought you didn't finish because of your hammy and you did extra!
Mary Stueber
And here Justin thought you didn't finish because of your hammy and you did extra!
Mary Stueber
I hear your making CFGB 5:15 am shirts!!!! I want an xl
Nate Hall
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Scott Adler
5:08 L2
145-185# bs
9
0
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Scott Herber
5:50 53#KB swing with 30 Box Jumps
Worked up to 245# BS
16
0
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Theresa Rosenquist
7:13 (LIII)
BS: #135. Strategy: 50 KBS->50 BJ. A bit slow but its all good.
0
0
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