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 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 | 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 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 | 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
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Twisted Lizard-1 min R/L
Upward Dog-30 secs
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Push Ups-10 reps
TTB-10 reps
COOL DOWN
Pigeon Stretch-1-2 mins
Calf Smash-1-2 mins
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