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Lifting Ourselves and One Another

Monday, January 12, 2009


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

Comments: 14

Janette: As Rx : 13:14
Sandee: 14:50 green band asstd.


11:22 as RX’d


Strength day:
Front Squat 170x5x3 (A2A)
Barbell row 115x5x3 + 1 set of 21 pullups
Push Press 127x5x3
Weighted Back extensions 35x5x3

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….

I used 20lbs for thrusters (sore shoulder) and band-assisted pull-ups.

as rx’d 12:44


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)



Jeff – 6:46*

*stopped watch to run from rower to thruster/pull up bar.

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