WEIGHTLIFTING 1/13/16 Weightlifting: Weight Shoulder Press (week 2) 5-5-5-5-5-MR* *Max rep set 20-30# less than your heaviest 5, stopping half way up and back down. BEAT last weeks 5 set by 5# and MR set by either reps or with more weight
1st | 110  | Julia Wed, Jan 6, 2016 | 2nd | 95  | Belinda Wed, Jan 6, 2016 | 3rd | 75  | Brenda L Wed, Jan 6, 2016 | 1st | 155  | Charles G Wed, Jan 6, 2016 | 2nd | 140  | Hilo Wed, Jan 6, 2016 | 3rd | 115  | Braeden Wed, Jan 6, 2016 Jonah Wed, Jan 6, 2016 Bill Wed, Jan 6, 2016 |
1st | 110  | Julia Wed, Jan 6, 2016 | 2nd | 107.2  | Cherise Wed, Jan 13, 2016 | 3rd | 95  | Belinda Wed, Jan 6, 2016 | 1st | 175 x 4  | Jonathan K Wed, Jan 13, 2016 | 2nd | 165  | John Lu Wed, Jan 13, 2016 | 3rd | 155 x 5  | Jacob W Wed, Jan 13, 2016 |
Belinda | 95 Rx | | Jonathan K | 165 Rx | | Traeden | 95 Rx | | Spencer Da | 110 Rx | | Charles G | 155 Rx | 3@165 | Brenda L | 75 Rx | | Cherise | 105 Rx | drops: 5@85; 7@75 | Carolyn | 75 Rx | drop 55#x9 | Bill | 115 Rx | | Scott B | 105 Rx | Rib still hurting | Saori | 75 Rx | 80#x3 | Tracie | 55 Rx | | Julia | 110 Rx | Drop 85x8 | Joslyn | 70# Rx | | Linda | 70 Rx | | Jonah | 115 Rx | | Braeden | 115 Rx | | Hilo | 140 Rx | | Sharlene | 55 Rx | 5 reps | Ammon | 75 Rx | |
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METCON 1/6/16 Metcon: Reps-Rx3+ AMRAP In 9 mins of Bar Facing Burpee-5 reps SDHP-9 reps GOAL: 125 reps+ Rx+: 115#/75#, Sub 3 Burpee Ring Muscle Ups Rx: 95#/65# Rx2: 75#/55# Rx3: 55#/35# From hang
1st | 138  | Julia Wed, Jan 6, 2016 | 2nd | 126  | Carolyn Wed, Jan 6, 2016 | 3rd | 115  | Saori Wed, Jan 6, 2016 | 1st | 70 + | Jonah Wed, Jan 6, 2016 Seth B Wed, Jan 6, 2016 | 2nd | 66 + | Eric M Wed, Jan 6, 2016 | 3rd | 140  | Charles G Wed, Jan 6, 2016 |
Belinda | 90 Rx | | Jonathan K | 701 | | Traeden | 53 Rx | | Spencer Da | 98 Rx | | Spencer C | 129 Rx | Bar step over | Charles G | 140 Rx | | Eric M | 66 Rx+ | | Brenda L | 85 Rx | | Sandra D | 84 Rx | | Cherise | 58 Rx | Someday... | Carolyn | 126 Rx | | Scott B | 75 Rx2 | | Saori | 115 Rx | | Tracie | 86 Rx | | Julia | 138 Rx | | Linda | 103 Rx2 | | Joslyn | 98 Rx2 | | Seth B | 70 Rx+ | | Jonah | 70 Rx+ | | Braeden | 117 Rx | | Ammon | 50 Rx3 | |
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(OPTIONAL) ASSISTANCE WORK Weight Collect 50 DB Rows R/L 50 Ring Push Ups or DIps You choose the weight and partition reps as desired
1st | 35  | Carolyn Wed, Jan 6, 2016 | 1st | 20  | Scott B Wed, Jan 6, 2016 |
1st | 1:00:00  | Rachel T Thu, Feb 7, 2019 | 2nd | 60 min  | Laura E Wed, Nov 27, 2019 | 3rd | 112.2  | Carolyn Thu, Feb 4, 2016 | 1st | skiing 180 minutes  | Ammon Sat, Jan 16, 2016 | 2nd | 215#/205#  | Todd N Tue, Jan 17, 2017 | 3rd | 20  | Scott B Wed, Jan 6, 2016 |
Carolyn | 35 Rx | ring push ups | Scott B | 20 Rx | |
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WARM UP 1/19/16 Warm Up: No Results Tracked FOAM ROLL-Use lacrosse ball on traps,delts and calves Mid back, Glutes GROUP WARM UP 3 rounds of Jump Rope-15 secs Hollow Body hold-15 secs Jog-100 m ------------------------------- Twisted Lizard-1 min R/L Upward Dog-30 secs ----------------------------- Push Ups-10 reps TTB-10 reps COOL DOWN Pigeon Stretch-1-2 mins Calf Smash-1-2 mins
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