02/08/10
Warm up
25 KB Swings
2 rounds fo time
10 OHS 45lbs
10 Push Presses 45lbs
10 Hang Squat Cleans 45lbs
Group WOD
Back Squat 5-5-5-5-5
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27 days to Sectionas/88 days to Regionals
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high 3′s on the warm up with a lot of focus on form….not speed
back squat
5 – 5 – 5 – 5 – 5
115 – 130 – 145 – 165 – 180(PR)
I was 5:something for the warm up…
back squat
5 – 5 – 5 – 5 – 5
85-95-105-110-115(PR)
Last time I did this workout the max I did was 81#…pretty happy today
The warm-up was harder on me than expected, got mid 4 minutes though.
The back squats were every bit as hard as I expected but I got to see stars for free.
135-225-275-275-305(PR)
225-245-265PR-275 x3
Decided to stop after my fourth set. 30lb PR!
Wow, you guys were throwing around some heavy weights today. Great job on PRs Coop, John M, Amy, and Mike (and John R., Cara, and Carey – all with PRs today also). And you can thank our newest Level 1 Trainer Carey who designed that deceptively tough warmup today. She actually prescribed 50KB swings and I cut it back to 25.
Warm Up
2:24 after I did it on my own as I didn’t realize it was a group warm up.
Backsquat
170-180-200-230(PR)-240(PR)
Warm-up: 3:43 45# Thanks Coach Fortunate!!
Back Squat: 120, 130, 140, 150(PR), 155(PR)
These felt really good today, my 1RM is 165# so I was really happy with 155# for 5!
Cara – you’re funny! I agree w/ Heavy D… the warm-up was harder for me then expected. Ugh!
3:36 for the warm-up
I think I finally figured out “that point” that JD’s always talking about!
Back Squat: 160(failed on depth), 160 – 165 – 175 – 180(PR)
Like Cara – My 1RM is 185# so I was REAL happy w/ 180# for 5! Whoop! Whoop!
The 3 men that were at the 6:30pm class were lifting some crazy weight! Chuck, Frank and Mike, aka, Heavy D… you soooo strong!
Good job to all…