Wednesday, August 21, 2013

August 22, 2013 (Last Day of Summer)

Strength Section:

A. Back Squat
  • 10 @ 60%
  • 8 @ 70%
  • 6 @ 75%
  • 4 @ 80%
  • 2 @ 85-90%
  • 1 @ 90%+ 
* PR attempt on the last set if legs are feeling good.

Conditioning Section

B. "Filthy Fifty"
   Complete the Following for Time:
  • 50 Box Jumps
  • 50 Jumping Pull-Ups
  • 50 KB Swings 53/35
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press 45#
  • 50 Back Extensions
  • 50 Wall Balls 20/14
  • 50 Burpees
  • 50 Double Unders
Posted by at

6 comments:

  1. UnknownAugust 22, 2013 at 7:27 PM

    A. Weights for Squats
    B. Time/Size of KB/Doubles or Singles

    ReplyDelete
  2. UnknownAugust 23, 2013 at 9:08 AM

    10 @ 65
    8 @ 70
    6 @ 75
    4 @ 80
    2 @ 85
    1 @ 90

    38:49/blue/singles

    ReplyDelete
  3. MattAugust 23, 2013 at 10:47 AM

    A)
    10@175
    8@200
    6@215
    4@225
    2@240
    1@255
    1@295

    B) 39:10/53#/Double

    ReplyDelete
  4. TrishaAugust 23, 2013 at 2:01 PM

    A.
    10 @ 55
    8 @ 60
    6@ 70
    4@ 80
    2@ 85
    1@ 95

    B. 34:45/blue26#/singles

    ReplyDelete
  5. UnknownAugust 23, 2013 at 2:11 PM

    A.
    10 @ 65
    8 @ 70
    6 @ 75
    4 @ 80
    2 @ 90
    1 @ 95

    B.
    32:00/red35#/single&doubles

    ReplyDelete
  6. UnknownAugust 23, 2013 at 3:46 PM

    A.
    10@65
    8@70
    6@75
    4@85
    2@95
    1@115

    25:51/1stset green- 2sets blue/singles- REP 30

    ReplyDelete

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