Tuesday, April 3rd, 2018

Know Your “Why”

Strict Press Deload
5 Reps @ 40% of 90% of 1 RM
5 Reps @ 50% of 90% of 1 RM
5 Reps @ 60% of 90% of 1 RM

4 Rounds:
12 Alternating DB Snatch
12 Air Squats
12 Single Arm DB Shoulder to Overhead (6/side)
-rest 30s-

L1: 30/20# L2: 35/25# L3: 50/35#

Mobility/Core
2 Rounds:
5 Evil Wheels
30’ Lid Slide
10 V-Ups
-then-
15 Toe Touches (Heels then Toes on 15# Plate)

L3:
Aubree 626
Angie 735
Shaq 634
PDiddy 543
Smitty 625
Ben 654
JeffW 600
Brett 523
Jenny 535
Christa 522
Marion 528
Carolann 540
Chase 515
Kyle H ?
Goodnow 549
Joc 457
Kirk 507
Mer 537
Travis 536
SPK 515
6’9 730
Sneed 532
Jewels 553

L2:
Fran 600
Jared 449
Josh 510
Tammi 524
Tonya 519
Cates 508
Garrett 615
Erin H 605
Kevin 531
Caleb 543
Woo 641
Christy 643
Annie 724
Loveland 615
Zach 535
Aimee F 657
Whitelaw 548
Bachli 659
Budge ?
Kyle G 457
Jen D 544
Chris 606
Beckham 554
Susie 655
Ren 544
Jeff 524
Beth 650

L1:
Carol 537
MS 645
McKay 549
Amber 654
Grace 511
Kathy 620
Kelly G 600
Simmons 544
Shawn 534
SueAnn 535
50 cent 606
Tracy 515

Mod:
AimeeO 851
Liana 545
Mike T 600
Laura 614
Joseph 636
Herder ?
Rashell 614
Kristin F 728
Natasha ?
Anne 704
SM ALT

______________________________________________________________________________________
ENDURANCE

Strict Press Deload
5 Reps @ 40% of 90% of 1 RM
5 Reps @ 50% of 90% of 1 RM
5 Reps @ 60% of 90% of 1 RM

EMOM x 18
M1: DB Snatch
M2: Air Squats
M3: Single Arm DB Push Press

*Pick your own weight
*Each minute is 30s of work for max reps. DB Push Press will be 15s on each arm.
*Score = lowest number of reps completed in any round for each movement, added together

Mobility/Core
2 Rounds:
5 Evil Wheels
30’ Lid Slide
10 V-Ups
-then-
15 Toe Touches (Heels then Toes on 15# Plate)

AMcKown 58
McKown 42
Joe H 50
Jason C 55
Riad 50
Mandy 46
Katy ?
Kanon ?
Amy B 59
Val 47
KDawg 57
Court ?
JLord 52
Nicholl 53
Cory alt
Terra 56
Jon S 47
Sarah L 63
Jen R 56
Shannon 43
Patrick 59
Erika 59
Kristi 52
Natalie 54
Alan 41
Walter 53
Brad 68
Carrie 33
Ellie 28
Trina 53

About the Author
One Comment
  1. Aimee Feldhake Reply
    I enjoyed reading this article...thanks for posting :)

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