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Monday, June 6, 2016

Slinky

As we continue our strength training with various lifts, keep in mind the difficulty adding 5lbs can make to each lift. 
5lbs on a deadlift might not be a lot, but going for 5lb more on a set of 10 strict presses is a large amount. Try to stick to 1lb plates if you’ve been having difficulty going heavier in your sets in the past weeks. 

Happy Monday!

1.) 3 x 10 Strict Press
2.) Slinky
3 rounds
500m Row
50 Double Unders
rest 2 minutes in between each round
*3.) Power Snatch 60/3, 65/3, 70/2×3, 75/2×2
*4.) C&J 60/2, 70/2, 75/2, 80/2, 85/3×1
*5.) Snatch Pull 70/3, 80/3, 85/3, 90/3, 95/3
*6.) Squat 75/3, 85/3, 95/3, 100/3
note: squat percentage based off of 1rm c&j

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Alli Nowak
14:18 mod at home with Carli
Didn't want y'all to get my tonsillitis.. You're welcome💁🏻
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Amanda Zeamer
2:57, 7:48, 12:40 split times
Strict press 35,40,45 (felt harder than it should have)100 singles instead of doubles, squat and clean and jerk extra credit, 50 ghds,
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Amy Zynda
3/2:56/2:50 singles
57#x7 and could do no more. Good to get some cardio! Squats later...
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Andy Glawe
14:05
105# strict press failed at 8
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Anne Hoffman
At xperience Press 9@65#; BS up to 150# 4x9
3x500m 1:58/2:03/2:08; 3x50 dus @home. Min rest between all sets
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Anne Holzem
16:24
Plate stepups for DUs / strict press - 55/60/65
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Bill Hoisington
3:37, 9:37;Forgot end time; RX DUs
70,77,82(8) SP C&J 115-165#
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Brandi Binsfeld
13:56
55# SP X 10
9
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Brian Toole
12:40.
105#sp
13
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Chris Ness
*140x10 12:27 penguins
11
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Derek LaBonte
11:30
185 TnG power snatch; 265 c&j; 315 bs; 145 strict press; strict mu work
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Erin Buntin
11:12 total
75# SP
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Grace Adler
13:35
Baby step ups in place of DU. SP up to 80#.
2
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Greg Goffard
12:23
Strict press up to 170#
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Hilary Krueger
13:40 RX
Successful DU with minimal woman problems. SP up to 55, but failed damn
14
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Jamie Kemen
3:28/3:36/3:34//14:40 total
Not unbroken. 45/50/52.5 x10 SP
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Jason Nobles
13:34 total at home with 400m run
Did the squats last night, ended with 305 single as prescribed by Mr. Spry. Today hit 315#
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Jim Koehler
13:55 with all DU's. 160# x 10 SP
BS up to 235# x 3
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Jordan Heider
up to 80# SP
12:50 with penguins
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Justin Peterson
10:46
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Krystal Lowney
13:47 total (at home)
3:17/3:13/3:17 (100 singles)
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Laura VanderKelen
12:49 step ups to two 45s
Sp 55-65# successful, power snatch to 85#
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Marcie Kyllonen
2:50/3:00/2:57
75# strict press
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Nate Hall
Worked all night
Unanticipated rest day
17
1
Power back on for time!
Tina Schmidt
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Paul Mantz
13:10. 105 SP failed at rep 5. Squatted up to 295 x 3
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Pauly VanderKelen
Bench Press - Single @ 305# (PR!), 5x4 @ 265#
Supinated BOBBR - 4x8 @ 155# / Good mornings - 4x10 @ 135# / 3x12 Strict ring dips
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RaLinda Lamberies
3:10/3/2.50
Row/50 step ups on 45# pl 65# SP
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Reagan May
12:46
🐧s. Strict Press: 55, 60, 65# (failed, broke up last set). PSN: 60, 65, 70, 75#. BS: 100, 110, 120, 130#. CJ: 90, 95, 100, 105, 110#
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Ryan Froelich
3:05/3:10/3:28
Boo last round
18
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Ryan Kyllonen
11:18 105# strict
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Sam Carter
11:40
SP 70# failed last rep C&J, front tempo squats-barf
13
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Sam Scherwinski
13:05
Strict press up to #110
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Sarah McKee
13:58
55# strict press (first time in months that going overhead didn't kill me - so I didn't over do it)
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Scott Adler
12:32 (100 su)
80# sp
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Shane Hanson
10:57
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Steve Kaster
Last set of 10 @ 165#
Didn't look at clock, sub step ups on 45 lb plate for jump rope - ankle still huets
14
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Sylvia Christensen
16 something
Horrible at dus. But I got through all of them at least? 77# SP
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Ted Kemen
12:08 total
95# SP
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Tina Schmidt
11:54 (row times all 1:58)
Strict press up to 85#
4
2
elite athlete
Jim Koehler
You killed me on the rows. Grunting helps
Hilary Krueger
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Todd Rocheleau
Mod WOD...not sure of my time
110 SP...well below what I did pre-surgery but getting stronger 255 BS
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Ty Krueger
10:47
170# strict press (5# better than last); Power Snatch work up to 185# and Back Squat up to 350#
20
1
You navigate the pain cave well
Paul Mantz
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Tyler Shaw
12:05
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Yvonne Otero
15something
SP 45#, step ups on plate instead of DUs
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Zach Campshure
15:50
Sp 105#x10, 110#x9
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