Monday, January 29th, 2018

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Thank you to everyone who made it to Kalyn and Kirk’s Baby PARTY, and to those who couldn’t make it but still left some great gifts! Only 3 weeks out from Baby Trowbridge!

What to expect this week?
Monday
Testing of new 1 Rep Maxes for Back Squat and Front Squat. Interval style – Light-moderate pressing, light-moderate squatting, gymnastics on pull up bar.
Tuesday
Regular CF – Running/rowing with increasing distances, burpees and jumping, built in rest.
Endurance – Running/rowing, burpees and jumping
Wednesday
Find a 1RM Deadlift for the upcoming strength cycle, “Death By” an olympic weightlifting movement. Accessory work.
Thursday
Regular CF – A lengthy EMOM – Biking, jumping, and light-moderate posterior chain.
Endurance – A longer AMRAP – Biking, jumping, and light-moderate posterior chain.
Friday
An Open workout from 2013. Moderate squatting and pressing, pull up bar gymnastics.
Saturday
Aerobic Capacity Track Workout at Castle View H.S.

Squat Max – Retest
20 Minutes to Establish:
1RM Back Squat
1RM Front Squat

Interval Work:
4 Rounds:
12 Push Press
9 Front Squat
6 Toe to Bar
-rest 30s-

L1: 75/55# L2: 95/65# (adv. HSPU)
*12 Minute Time Cap

Mobility/Core
1 Minute Pigeon Stretch (each leg)
1 Minute Plank b/w switching legs

L2
Josh C 452
Smitty 416
Big Ben 440
Michele 746
Belinda 532
Jeff W 600
McKown 431
Carolann 502
PSmurf 524
Toph 1030 adv
Chase 906
Cory 749 adv
Marion 840 adv
Goodnow 702
Herder 539
Zach 720
Annie 620
Travis 640
Bill H 503
Erin M 748
Christy 848
Katie S 616
PDiddy 433
Kirk 555 adv
Aimee F 535 adv
Kyle G 518
Kapitan 843 adv
Heim 917 adv
Darren ?
DLay 523 Adv
Paul 601
Joe M 500 Adv
Coltt 605
Sarah 424
Jen R 624
Robin 703
Vance 515


L1

Best 540
Tammi 627
Sully 440
Jon S 457
Mandy 759
Ashleigh 653
Hollywood 619
Josh 722
Jon 658
Chris 735
Min 510
Jeff L 511
Portia 848
Trina 804
Patrick 521
alan 737

MOD
Shawn 1015
Sueann 745
Andy D 630
Max 640
Mike T ?
Angie 634
Isaac 635
Tonya 529
Jared 515
Aimee O 757
Paytra 1139
Simons 807
6’9″ 740
Ted 600
Shaq 548
Amy 556
Aaron 600
Budge 740
MS 818
Amber 928
McKay 721
Carol 831
Jen C 836
Laura T 906
Bre 514
Rebecca 855
Kristin 703
Katie H 743
HMroz 556
Ginger 627
Thomas 719
Dave 801
KK 518
Anne 839
Wilma Jane 644
Michelle A 537
Tracy 621
Ryan 608
Shawn 610
Erika 558
Shannon 831
Kristi 559
Natalie 604

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