Front Squat – Heavy Triple
Pull Up Ladder 5, 10, 15, 20 ,25 Unbroken
Then..
200m Sprint
12 KB swings 70#/53#
200m Sprint
18 KB Swings 62#/44#
200m Sprint
24 KB Swings 53#/35#
Post load, Rx and time.
Coaching Tips: Scale load and movement to match your current fitness level. Warm up properly before attempting any max load lifts. Take any rep scheme to get you to your heaviest 3 reps in the front squat. You can perform the pull up ladder in between your front squat attempts. The pull up ladder must be performed unbroken to be considered as Rx'd for the workout. Modify the kettlebell swings if you have never attempted them with the heavier kettlebells.
Thank you to everyone that came to the Free Class on Sunday. It was great to meet so many new people. Sonya, Pete, Emily, Erin, Sarah, Ariella, Kristy, Cindy, Dawn C-2, Tyler, Melissa, and Kevin – we would love to see you again, you are welcome back anytime. I also want to thank all of my loyal and adoring fans and friends that came in and/or stayed to help out. Newman!, Tony P., Rebecca, Chad, Julia, and Tina – Thank you for today and every day, You Rock! And, one more Thank You to all of our members that are always so helpful and welcoming to the new folks, You Rock Too!
5:30am
Rose 93#/10/7:19
Charlotte 83#/15/-
Mary Ellen 83#/20/8:02
Jon R. 175#/10/5:49 Rx
Newman 200#/Rx/4:24 Rx
Lenny 115#/10/6:25
Phil 155#/20 PR/6:57
Paul 220#/Rx/4:43 Rx
Liza 103#/20/8:40 Rx
Don 220#/Rx/5:30 Rx
Julia 138#/-/7:01 Rx
8:00am
Walt 195#/20/8:03 Rx
Berenice 75#/15/7:02
Chris 195#/20/6:08 Rx
Tony P. 295 DL/20 PR/-
9:00am
Dusty 305#/5/5:42 Rx
Teshina 175#/20/5:29 Rx
Doug 145#/20/6:34
Chad 175#/Rx/6:17 Rx
Tony A. 255#/Rx/5:31 Rx
Jennifer R. 95#/10/6:45
Dawn 85#/25/6:25 Rx
Michelle Z. 105#/20/5:56 Rx
Michelle St.J. 95#/15/6:48 Rx
10:00am
Tina 120#/15/5:33 Rx
Jennifer O. 98#/20/6:27
Tiffany 105#/Rx/6:38 Rx
Matt 145#/15/7:09
Linda 93#/15/6:34 Rx
Valerie 93#/20/7:24
Roselynn 93#/20 PR/5:33 Rx
Francisco 155#/10/6:00 Rx
12:00PM
Ed A. 225#/RX-30PR/5:30RX
Lisa 120#/20/5:04RX
Anniken 130#PR/20PR/5:51RX
Dianne 95#PR/15-band/7:22
Jeff D. 145#/20-band/7:00RX
Jason 165#/RX-42PR/5:59RX
James 235#/RX-40PR/5:35RX
Keith 185#/25-band/6:43RX
Deanna 85#/20-band/8:53
Laurie 105#PR/15PR/8:18RX
I would have banged out 43 pullups if i had known about these shenanagans…ed…
5pm
Steve 155#/Rx/7:23Rx
Dean 235#/15PR/6:33Rx
Bill 225#PR/10/6:06Rx
Holly 160#/20/5:44Rx
Dano II 135#/25 band/6:19
Brian 175#/20/5:56
Sara 95#/10 band/7:15
Kristi 85#/5/7:42
Tyler 165#/15/6:10Rx
Dano 225#PR/20/5:11Rx
David M. 245#/Rx/5:27Rx
Steve H. 155#/20/5:47Rx
Susan 80#/15/6:58
6:00pm
Pam 100#/15 band/7:44
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