Monday, January 12, 2009
“Jackie”
Row 1000 m
50 Thrusters
30 Pull-Ups
Coach’s notes: Guys and gals use 45 lbs for the thrusters. Post time to complete to comments.
Compare to July 19, 2008
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Janette: As Rx : 13:14
Sandee: 14:50 green band asstd.
8:18
11:22 as RX’d
9:47
Strength day:
Front Squat 170×5x3 (A2A)
Barbell row 115×5x3 + 1 set of 21 pullups
Push Press 127×5x3
Weighted Back extensions 35×5x3
Bwt=166lb
Sorry Guys I cannot make it to class tonight due to prior obligation…so I went to a globo gym and did front squat x3..worked up to a safe 225lbs…focused on a good rack position…mid-line stability…weight on heels….
11:27
I used 20lbs for thrusters (sore shoulder) and band-assisted pull-ups.
as rx’d 12:44
7:40
as rx’d 8:35
Neil 15:05
Judy 22 lb thrusters, blue band assisted pullups 16:43
Problems pushing the start button on the watch.
Estimate: 11:20 (8:18 + 30 thrusters)
11.09
11:40*
Jeff - 6:46*
*stopped watch to run from rower to thruster/pull up bar.