Thursday, August 13, 2015
(11AM) 8 of us Ashley, Elka, Mandy, other girl, Steve C, Troy, AJ and me
3 rounds of 200m Run, 10 Candlestick to Pancake, 30 second Handstand Hold, 5 Walking Lunges each leg and 5 Jumping Lunges each leg. This was a good warm up. I did wall walk ups for 10-15 seconds each round and made it through half of the walking lunges on the last round
Front Squat: 5-4-3-2-2-2 reps at 70-75-80-85-85%+x2. Two attempts for 2 reps over 85% of your 1RM. DO NOT FAIL
I partnered with Steve C. After warming up with 45# and 65# we did 95#, 115#, 135#, 145#, 155# and 165#. It was a PR for both of us.
As Many Reps Possible in 7 minutes 3-6-9-12-15…
Front Squat (155#)
Push Jerk (155#)
L2: 135#; L1: 95#
I opted for L1 and got through the round of 9. I finished the squats on the round of 12, but only managed 3 of the Push Presses for a score of 51 (3 + 3 + 6 + 6 + 9 + 9 + 12 + 3). I found myself taking breaks on the order of 20-30 seconds after the first couple of minutes, but still made good progress. Steve C opted for 135# and got to the round of 9.
We finished with mobility including couch stretch, calf stretch, squat against wall and shoulder stretch with band.