29
Jan
Monday, January 30th
Burpee + 185/125-lb. back-squat ladder
Rest 3 minutes
Burpee + 115/75-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245/165-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each ladder to comments.
5+10, 4+4, 5+8 BS & DL Rx, Press scaled to 105#
Fun workout. Press is lagging big time.
4+5* fwiw burps were fine but shoulders were zapped
Hey gang, I’m going to impose a new rule regarding the shoeboxes: One box per person. We’ve got plenty of members who might want a box, but many people are taking up space with a second box. So if you’ve got a second box, you have until next Monday to get your stuff out of it and bring it home with you. Also:
– If you leave your stuff lying around without a box, it will end up in the lost and found.
– Your box must have your name on it, otherwise, that stuff will go in the lost and found.
– The office is for coaches’ equipment/storage only.
– You have one week. Let’s simplify and get organized!
What if we buy our own boxes ????? Can we then have 2?
Good question, no. If everyone did that, there wouldn’t be enough space. But trainers can keep all of their stuff in the office ad infinitum.
Miraculously someone bought 10 new boxes from the container store! Hmmmmm ????
That’s setting a pretty low bar for a miracle.
????????????????
You’re welcome ????
Dag…all for container store boxes… well I bought $$ my box. If I would of know REKAS bought tons!!!
Hey gang, I’m going to impose a new rule regarding the shoeboxes: One box per person. We’ve got plenty of members who might want a box, but many people are taking up space with a second box. So if you’ve got a second box, you have until next Monday to get your stuff out of it and bring it home with you. Also:
– If you leave your stuff lying around without a box, it will end up in the lost and found.
– Your box must have your name on it, otherwise, that stuff will go in the lost and found.
– The office is for coaches’ equipment/storage only.
– You have one week. Let’s simplify and get organized!
What if we buy our own boxes ????? Can we then have 2?
Good question, no. If everyone did that, there wouldn’t be enough space. But trainers can keep all of their stuff in the office ad infinitum.
Miraculously someone bought 10 new boxes from the container store! Hmmmmm ????
That’s setting a pretty low bar for a miracle.
????????????????
You’re welcome ????
Dag…all for container store boxes… well I bought $$ my box. If I would of know REKAS bought tons!!!
5,4,5, rx’d. Shoulders definitely weakest link. Also, need to make up time on Squats and Deadlifts. Go hardest on DLs.
Round 1: 5+6
Round 2: 4+8
Round 3: 5+10 – Should have got to round 6 here. Weak.
BS Ladder: 8+13 rx
PP Ladder: 5+8 @ 65#
DL Ladder: 7+12 rx
I likey!
BS Ladder: 8+13 rx
PP Ladder: 5+8 @ 65#
DL Ladder: 7+12 rx
I likey!
Left knee still bothering me from Saturday. I’ll make this up on Wednesday morning.
I don’t like Monday rest days 🙁
Left knee still bothering me from Saturday. I’ll make this up on Wednesday morning.
I don’t like Monday rest days 🙁
BS Ladder: 5+10 @ 85lb
PP Ladder: 5+7 @ 45lb
DL Ladder: 7+13 @ 125lb
Squat: 6+13 rx
Press: 5+9 at 60#
Deadlift: 6+13 rx
Back-squat 115 6+2
Shoulder-press 75 5+2
Deadlift ladder 155 5
Back-squat 115 6+2
Shoulder-press 75 5+2
Deadlift ladder 155 5
BS: 7+6 Rx+ #145
Press: 7+4 #70
Deadlift: 10+5 Rx
official count: 6Rx+, 6, 9Rx
don’t take anything for granted…. back at it today. burpee by death OUCH!
BS: 7+6 Rx+ #145
Press: 7+4 #70
Deadlift: 10+5 Rx
official count: 6Rx+, 6, 9Rx
don’t take anything for granted…. back at it today. burpee by death OUCH!
BS 6 @ 123#
Press 5 @ 63#
DL 7 @ 163#
BS 6 @ 123#
Press 5 @ 63#
DL 7 @ 163#
BS: 6+10 @83
Press: 5+7 @43
DL: 7+12 @103
BS: 6+10 @83
Press: 5+7 @43
DL: 7+12 @103
Strength
Strict press (because I need to catch Jcash)
3 rep 135,145,155,160,165
Back squat 3s
255,265,285,305,325
Metcon
4 rounds for time
20 power snatch 95/65
50 double unders
10:02 Rx’d
Strength
Strict press (because I need to catch Jcash)
3 rep 135,145,155,160,165
Back squat 3s
255,265,285,305,325
Metcon
4 rounds for time
20 power snatch 95/65
50 double unders
10:02 Rx’d
can I sublease my box
can I sublease my box
BS 83# 7#11
Press 53# 4+8
DL 103# 8+15
BS 83# 7#11
Press 53# 4+8
DL 103# 8+15
BS 7 + 11 @ 135
Press 4+9 @ 75
Deadlift 6 + 13 @ 165
BS 7 + 11 @ 135
Press 4+9 @ 75
Deadlift 6 + 13 @ 165
BS: 7+8 RX
Press: 5+8 RX
Deads: 6+7 RX
Weights felt fine but burpees killed me as usual
BS: 7+8 RX
Press: 5+8 RX
Deads: 6+7 RX
Weights felt fine but burpees killed me as usual
8+9 Front squats w/ 24kg dbs
5+8 strict press w/ 45# dbs
9+17.99 Deads w/ 24kg dbs
The last round was a buzzer beater and I didn’t feel like doing 10 more burpees.
BS: 7+12 rx
Press: 4+5 rx
DL: 6+8 rx
BS: 8+16 rx
Press: 5+8 rx
DL: 7+0 rx lazy ho
BS 8+14rx
Strict press @60# 2+3
DL 8+13rx
BS 8+14rx
Strict press @60# 2+3
DL 8+13rx
8+16 Rx
6+12 Rx
9+16 Rx
THE MOST FUN
Back Squat: 135 (5+5)
Strict Press: 75 (5)
Dead Lift: 185 (5+4)
8+16 Rx
3+4 Rx (ha)
8+14 Rx
fun because it was regular burpees and not burpees over bar or burpee box jumps or burpees to a target or anything weird. =D
8+16 Rx
3+4 Rx (ha)
8+14 Rx
fun because it was regular burpees and not burpees over bar or burpee box jumps or burpees to a target or anything weird. =D
BS: 7+13 Rx
Press: 3+6 Rx
DL: 6+ 10 Rx
BS: 7+13 Rx
Press: 3+6 Rx
DL: 6+ 10 Rx
6+8 rx
4+8 @95
6+11 rx
Total shoulder failure in press
6+8 rx
4+8 @95
6+11 rx
Total shoulder failure in press
BS: 7+6 RX’d
Press: 3+7 RX’d
DL: 7+15 RX’d
– out of shape and takes too long for me to set up for a lift #oldbones
6+9 @ 115
5+9 @ 55
6+13 @ 135
6+9 @ 115
5+9 @ 55
6+13 @ 135
Dazed and Confused
BS- 5 +3 @123
PRESS 4 @43
DL 7 @123
????
Dazed and Confused
BS- 5 +3 @123
PRESS 4 @43
DL 7 @123
????
BS:7Rx
P:5+10 @55#
DL: 7+12Rx
Matt was the only one that thought this was fun ????
BS:7Rx
P:5+10 @55#
DL: 7+12Rx
Matt was the only one that thought this was fun ????
BS: 5+11 @ 105#
PRESS: 4+7 @ 55#
DL: 5+9 @ 135#
at 75% of current 1 rm
I went too heavy and died.
BS : 5+11 125#
Press: 4 + 2 55#
DL: 5 + 6 155#
I went too heavy and died.
BS : 5+11 125#
Press: 4 + 2 55#
DL: 5 + 6 155#
shoulder/tspine mob
mob ran a little long, done w 2pd kbs
double kb front rack sq:6+13
press alternating single arm: 6+8
alternating kb snatch: 7+15
BS: 7+ 4 rx
Press: 5+4 rx
Deadlift: 7+8 rx
Gotta say, it was kinda fun..
BS: 7+ 4 rx
Press: 5+4 rx
Deadlift: 7+8 rx
Gotta say, it was kinda fun..
BS @ 113# = 4+9
Press @ 63# = 5+8
DL @ 133# = 5+10
BS @ 113# = 4+9
Press @ 63# = 5+8
DL @ 133# = 5+10