Strength
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
Perform as many pull-ups in a row without coming off of the bar. Chest must clearly hit the bar for each rep to count. Stay close to rings and start your count each round from when you get into the L-Sit position. Time stops when the foot drops below the rings.
Conditioning
1000m Row
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
1RM 200#
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups – 12,7,4,6,7,2,3
1 min Max Time Ring L-Sit Hold – 30,29,27,22,23,29,31
Perform as many pull-ups in a row without coming off of the bar. Chest must clearly hit the bar for each rep to count. Stay close to rings and start your count each round from when you get into the L-Sit position. Time stops when the foot drops below the rings.
Conditioning
1000m Row – 4:55
Nice to have you in class today!
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
200lbs
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
10-33 8-30 6-28 4-22 4-26 4-24 4-30
Perform as many pull-ups in a row without coming off of the bar. Chest must clearly hit the bar for each rep to count. Stay close to rings and start your count each round from when you get into the L-Sit position. Time stops when the foot drops below the rings.
Conditioning
1000m Row
Nice to have you in class today too!
max rep 55#, 65#, 75#,80#
PU: 56 total: 14,8,8,8,5,6,7
Leg Lift: 2:54 total: 20,29,30,30,20,20,25
row: 5:18
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
Conditioning
1000m Row
MAX REP: 97#/113#/122#/130#
CTB pull up total 59
L-SIT total 152
ROW 4:20
Wow, Susan, you have a massive back squat!
Snatch Work
Nursing Shoulder>>>still…
65#
21 Burpees
21 KB Swings
21 Wall Balls
KB Swings @ 35# (shoulder)
Wall Ball 14# (shoulder)
13:28
Ouch
See you tonight? Emili and I are comin in:)!
Strength
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
85#/105#/110#/120#
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
CTBPU: 15/4/6/6/6/5/5 = 47
LS: 19/18/11/11/11/12/12 = 1:34 rings
Conditioning
1000m Row
Time: 4.50
I didn’t do squats from my 1 rep max. Haven’t done the low rack squat in a while, after doing it today, I feel more confident to go heavier next time. Wanted to be sure my form was right, plus after having 170# roll across my neck & head after I did squats the last time…I was a little cautious! Great 10 am class!! Sorry Ty for kicking you in the butt a couple of times, but it was funny!! Thanks for being a good sport about it!!
Back squat #55, #65, #75, #80 (I have no idea what my 1RM is so winged on numbers but #80 was easy)
CTBPU: 7, 10, 6, 8, 7, 5 ,9=52
LSits: 30, 49, 26, 60, 50, 28, 60=303
*btw “nipple line” NO BUENO! Drawing some on my collar bone for next time-brutal those things!
Jawan sorry I erased your numbers:(
Oops row 4:22
Don’t apologize to Sarge… you gave fair warning
haha
Clearly you two aren’t in the military. You wait for explicit acknowledgement and positive identification before you move. Sheesh! :-p
Since I did not record my midline numbers before they were washed away… I’ll simply record my back squat work and mile run.
To save time, I worked with Ty and used his 1RM on back squat. This is what we got in:
Back Squat: 1X10 @ 60% (159#), 1X8 @ 70% (185#), 1X6 @ 75% (199#) – rest 2-3 min. between each set.
My miler was 9:03. Far too slow! I need it to be 8 minutes.
Strength
Back Squat:105#
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
PU= 28 (purple)
LS= 96 (rings for 7 rounds and the pipe things for the last 3)
1000m row= 4:17
That was good practice for me with chest to bar. I was happy that I did the purple, even though I couldn’t get many reps. yay!
oops! sorry Karen! I accidentally posted as you! SORRY!!!
i wondered when i did all that work!!! i thought to myself, “when did i do that??? I NEED TO KNOW!!!!” (insert shoulder shimmy)
hahaha! You were probably wondering why you only did 105 for your back squat. haha! I need to KNOW!!!!
Strength
Back Squat:105#
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
PU= 28 (purple)
LS= 96 (rings for 7 rounds and the pipe things for the last 3)
1000m row= 4:17
That was good practice for me with chest to bar. I was happy that I did the purple, even though I couldn’t get many reps. yay!
Way to go Jess!
Strength
Back Squat: 10×115#, 8×135#, 6×145#, 4×155#
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups = 59 total
1 min Max Time Ring L-Sit Hold = 138 seconds
1000m row = 5:03
Good to be back!
GREAT to have you back!
Strength
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups = 45 total with red band
1 min Max Time Ring L-Sit Hold = 97 seconds from rings with bent knees
1000m row = 3:54
Strength
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
Don’t know my 1RM, went 95, 115, 135, 155
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
Perform as many pull-ups in a row without coming off of the bar. Chest must clearly hit the bar for each rep to count. Stay close to rings and start your count each round from when you get into the L-Sit position. Time stops when the foot drops below the rings.
43 Total for C2B and 150 on L-sit
Conditioning
1000m Row 3:54
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
Conditioning
1000m Row
CTB Pull-ups (54 w/ blue band)
Ring L-Sit Hold (95 w/ knees up)
1000m Row @ 4:17
Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X6 @ 75%, 1X4 @ 80% – rest 2-3 min. between each set.
135,155, 170,190
Skill/Midline
7 rounds for reps and time of:
1 min Max UB Chest to Bar Pull-ups
1 min Max Time Ring L-Sit Hold
7 and 26 seconds
4 and 22 seconds
5 and 20 seconds
4 and 14 seconds
4 and 10 seconds
3 and 20 seconds
3 and 13 seconds
Conditioning
1000m Row 4:06
used pvc for l-sit hold