Sunday, September 28, 2014
As Many Reps As Possible (AMRAP) in 20 minutes:
20 Alternating Single Leg Squats- 1.0/0.7 pood
20 Alternating Hanging Hip Touches
20 Alternating Single Arm Power Snatch – 1.5 /1.0 pood
Coach’s notes: Post rounds and reps complete to comments.
7am puff dragons
5 sets
Row 30 cal
15 box jump 24/20
10 thruster 95/65
Rest 3min
2:48/3:10/3:38/3:38/3:45
Freakin awful.
4 rounds + 7 pistols as rx’d. Used a 25# DB as all the .7 KB were being used.
Thanks Jason
Nice to see you Sarah!
4 rounds + 13 pistols used .5 pood KB out front for pistols. Snatches as RX’d
Thanks Jay
4 rounds+10 pistols.
9# KB for pistols. These were pretty ugly.
.7p for snatches. These felt too light, but 1p was too much.
Thanks Jason! Best part of today was you singing “Let it Go!”
Barbell club.
1. Clean and Jerk 3,3,3 – worked up to 155#
2. Clean pause pull 3,3,3 – worked up to 155#
3. Push jerk from the rack 2,2,2 – worked up to 135#
Also did a couple of single cleans at 175#. These felt good. My clean is getting better.
Barbell club:
12 minutes EMOM pick a weight to back squat. I used 365 which was about right.
Work to 1RM strict shoulder press. 205PR.
This was the best I have felt in a long time. Thanks Jason.
Barbell Club
12 min EMOM single rep backsquat – used 255 lbs
1 RM shoulder press – 150 lbs PR
Thanks Jason
Firebreathers Class
A) 2rm Deadlift.
Still not doing max lifting. Poked around with technique at 225#
B) “Riley”
For Time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
Burpees absolutely slayed me. 34:22.