METCON 1/13/16
Metcon: Reps-Rx3+
10 min AMRAP
Double Unders-30 reps
Powersnatch-15 reps
GOAL: Finish over 7 rounds
Rx+: 95#/65#, Sub Triple Unders 15 reps
Rx: 75#/55#,
Rx2: Hang PC 75#/55#, Sub Lateral hops
Rx3: Hang PC 55#/35#, Sub x2 Singles
| 1st | 180  | Tracie Wed, Jan 13, 2016 | | 2nd | 170 | Carolyn Wed, Jan 13, 2016 | | 3rd | 375 2 | Belinda Wed, Jan 13, 2016 | | 1st | 345 | Robbie Wed, Jan 13, 2016 | | 2nd | 301 | John Lu Wed, Jan 13, 2016 | | 3rd | 274 | Scott C Wed, Jan 13, 2016 |
| Selleck | 3 rounds Rx2 | power snatch; jumping over bar | | Sandra D | 180 Rx2 | lateral hops | | Jonathan K | 266 Rx | | | Spencer C | 4 Rds + 44 reps Rx | Single leg DU | | Traeden | 173 Rx | | | Tracie | 180 Rx | | | Cherise | 135 Rx3 | #55, lateral hops, then flutter kicks | | Corin | 4 rounds Rx2 | singles X2, hang powerclean | | Parker | 95 Rx | Shoulder Press 85x5 95x3 | | Wade | 225 Rx | | | Carolyn | 170 Rx | | | Victoria | 200 Rx2 | | | Scott B | 104 Rx | | | Tyler M | 217 Rx | | | Scott C | 274 Rx | | | Charlie | 210 Rx2 | | | Tom R | 135 Rx | | | John Lu | 301 Rx | | | Aaron F | 136 Rx2 | Power snatch and lateral hops | | Robbie | 345 Rx | | | Bailey J | 225 Rx2 | Snatch and lateral hops | | Keith | 5 sets Rx | | | Katie B | 208 Rx2 | | | Jacob W | 177 Rx | | | Joslyn | 225 Rx2 | | | Linda | 180 Rx2 | | | Covi | 310 Rx2 | Power snatch and X2 singles | | Saori | 135 Rx2 | 55#, sub 15 cal row | | Lance | 215 Rx | | | Benjamin Rug | 170 Rx2 | Hang PC Sub Lateral hops | | Belinda | 375 Rx2 | | | Julia | 0 | Powerlifting programming | | Ammon | didn't count but was here. | not there yet. |
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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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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 | 107.2 | Cherise Wed, Jan 13, 2016 | | 2nd | 85 | Corin Wed, Jan 13, 2016 | | 3rd | 80 | Saori Wed, Jan 13, 2016
Katie B Wed, Jan 13, 2016
Victoria Wed, Jan 13, 2016
Carolyn Wed, Jan 13, 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 |
| 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 |
| Selleck | max was 115 Rx | max reps 10 at 75 | | Sandra D | 70 Rx | | | Jonathan K | 175 x 4 Rx | | | Traeden | 115 Rx | | | Bill | 105 Rx | tweaked my back :( | | Cherise | 107.2 Rx | drops: 10@75 | | Corin | 85 Rx | | | Carolyn | 80 Rx | 85x1 | | Victoria | 80 Rx | | | Scott B | 95.6 Rx | | | Katriel-Maria | 75 Rx | did 80x4 | | Scott C | 155x4 Rx | | | Charlie | 120 Rx | | | John Lu | 165 Rx | | | Aaron F | 105 Rx | | | Robbie | 135 x 5 Rx | | | Bailey J | 55 x 10 Rx | | | Keith | 5sets 65# Rx | | | Katie B | 80 Rx | | | Jacob W | 155 x 5 Rx | 115 x 10 | | Joslyn | 55# x 7 Rx | | | Linda | 55# x 8 Rx | | | Saori | 80 Rx | | | Lance | 135 Rx | stopped there because wrist was hurting. |
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(optional) Assistance Work 1/16/16
Weight
3 rounds of
DB Fly Press-12 reps
Ring Row feet elevated-12 reps
then
Band Hammer Curl-50-100 reps
Band Pushdowns-50-100 reps
| 1st | 225# | Laura E Wed, Nov 27, 2019 |
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