120918:
10 Minutes to Find a 3 Rep Max Front Squat
NOTE: Racks allowed.
-then-
7 minute up ladder (3-6-9-12….) of:
Thrusters (100#/65#)
C2B Pull ups
NOTE: NO racks.
-then-
For Effort: 100 Hollow-Body Rocks…Every time you stop rocking, do 2 Burpees.
—
6 pm Skills: Gymnastics
First day back after a busy week. In retrospect, I probably should have stayed home.
FS at 165#
Started Thruster / C2B ladder but stopped after round of 6 with low back pain.
Happy Birthday Jud
Thanks Bryan! I missed you at noon! I gotta work until 3 tomorrow so I’ll be going to a later class, but I’ll see you on Thursday.
185 lbs. FS
72 RX metcon
I’ll be there at 5 tomorrow
First day back after 2 weeks of traveling!
FS: 95 #s
Ladder : 44 with. 55# thrusters and bands for c2b
Combination of plank holds and knees to elbows instead of the hollow rocks.
FS: 145# which is a PR for me at any rep count – I’m still trying to figure out what my max is for all lifts.
Ladder: 66 reps rx
FS: 135# 3 rep
2 rep at 140#
12.5: 60 RX which was 4 more than I did in the open
my c2b felt a lot stronger-I remembered this workout being really hard for me
thanks for coaching Pat! good 8:30 crew.
This morning was great! Krista and Jess H are so so strong!!
My front squats need major help
Front Squat 3RM, 170. That’s a new PR by 8 pounds. I almost stopped at 155; thanks to EB, I went for 165. Didn’t realize that 165 was a new PR so I tried 170 and got it. Thanks, Emily!
64 reps on the metcon with RX weight and blue band for CTB.
Front Squat, 3 @ 155#
Ladder, 75 reps @ 65#
Happy Birthday Jud! So glad I got to spend it with you at the gym… well, a glass of wine would have been better but I’ll take what I can get!
LOL. I’ll drink to that! Maybe one evening soon. Great to see you as always and our presentable hands.
Didnt push it on the FS. Went up to 145#.
54 reps on the ladder RX.
Hollow rocks – 40, 20, 30, 10.
At open gym, made up the 1,000m run/row workout then worked on front squat form.
Thanks for pushing me to the end 8:30!