Thursday, November 25, 2010
60 Front Squats
Coach’s notes: Load for front squat is body weight, taken from a rack. For each break in the set there is a 12 burpee penalty. Post time to complete, whether load was prescribed or scaled and sets to comments.
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Compare to October 23, 2010
@ 6 am
Dead lift practice 5×5 work up to 60% of 1rm max
Adelle worked up to 95
Rick worked up to 160
“Rhiannon”
Rick 409
Adelle 413
Pb’s for both of us. Tried a new strategy and probably took too many breaks but it was fun. Great work Colin you are one competitive old guy. Great work rob and Keith and thanks for the encouragement Michelle
Nice work on ‘Rhiannon’ this morning everyone…whether it was a PR or consecutive doubles for the first time!
Hey ‘Old Guy’… You forgot your phone…you must have been tired after all those DUs!!! It’s in the office.
Great work everyone this morning and the great coaching by Michelle…strategy worked. I think it was all the trash talk you did to me Adelle before that motivated me. Rhiannon – 756 pr by 154
20:42 as rx’d
A little slower than I was hoping but all those burpees did me in!! 10/9/7/6/6/6/5/5/6
Squats felt pretty good – I’m slow at burpees on a good day – thanks kris – nice work 9:30 class!!
Old Guy – your double unders are unreal!!! Nice work on Rhiannon!
20:30 modified, 10@145, 5@145, 10@125, 15@115, 12@105, 8@115. Great class.
Oh no! I missed the 6am Rhiannon competition! 756 is going to be hard to beat… 😀 Good work with the DUs 6am crew!
Oops … Body weight 135
Scaled to 135#
4/6/10/10/10/10/10.
6 sets of burpees
Neil – 24:50 @ 135 lbs 10 x 6 rds – 60 burpees
Judy – 49:15 @ 65 lbs for the first 32 reps then drop weight to 55 lbs for last 28 reps
5/5/3/4/3/2/2/3/3/2/8/5/5/5/5 – 168 burpees
Thanks Todd for your encouragement.
89% Body weight
13:57
6 sets of burpees
Thanks Todd
Scaled to 145 lbs
12/12/9/8/7/7/5
18:19
Thanks Todd
7 sets 24:46
first 2 sets were at 225, then dropped the weight to 185
10/5/10/10/10/9/6
I was surprised at how much the burpees made getting out of the bottom on the squats harder
Thanks Todd
24.05 –
72% BW @ 85lbs for 46 reps (10/6/6/6/6/4/4/4)
dropped to 75lbs for last 14 reps (7/7)
THANKS TODD
6 sets at my ideal body weight
BW 170#. As rx’d 1hr+22 min!!
And 192 burpees
6, 12, 18, 24, 27, 30, 34, 38, 39, 42, 44, 47, 50, 53, 56, 59, 60!
When i got to 50 I really hit a wall and i was ready to give up but Cory just did not let me even think about it
Thanks Todd
15:18 as rx’d (btw 125#)
15/10/6/5/6/5/6/7
I not only found this so hard physically, but also mentally!!! Thx to Krista and Megan for the encouragement!!!