Back Squat 5 X 5 75% of 1RM
Then.
WO #1
AMRAP in 5 minutes of:
Double Unders
WO #2
AMRAP in 5 minutes of:
KB Push Jerks 53#/35#
Then.
Max TGU in 10 minutes.
Post load, reps and load.
Coaching Tips: Scale load and movements to match your current fitness level. Warm up to 75% of 1RM and stay at that weight for all five sets of five reps. Work on steady speed while executing the back squats. Hold the KB's in the front rack position while resting. The KB's cannot be put on the floor if you'd like to be as Rx'd. Use a KB, a bar or even a person for your one rep max on the Turkish get Up.
Thanks George for the well wishes. I know we all wish you were here. We hope to find out in the next couple of weeks whether or not we’re going to need make plans for Carson, CA. I hope everything is going well for you, my friend. Take care.
NOTE: George’s (The Chief) post got earased when I up-dated the workout this morning.
5:15am
Rose 115#/#1 15/25# DB
Liza 75#/#1 68/40# DB
Phil 145#/#1 15/62# KB
Jeff D. 175#/#2 10 Rx/35# KB
Steve-O 205#/#1 122/ 70# KB
9:00am
Valerie 95#/#1 69/20# DB
Chrissy 110#/#2 25/35# KB
Jennifer O. 85#/#2 32/35# KB
Holly 150#/#1 207/62# KB
James 225#/#2 25/70# KB
Teshina 190#/#1 254/70# KB
Dusty 375#/#1 100/75# Bar
Tina 110#/#1 120/-
Claire 90#/#2 16 Rx/40# DB
Dano 195#/#2 18/75# Bar
Monica 115#/#1 201/44# KB
10:00am
Michelle 115#/#1 119/–
Amelia 155#/#1 224/44# KB
Matt 275#/#2 35/105# Bar/#1 250
Conor 125#/#1 118/44# KB
12:00PM
Karen 65#/#1 34/26#KB
Jonathan 185#/#2 15Rx/62# KB
Rebecca 130#/#2 17Rx/44# KB
Brad 225#/#1 265/85# Bar
Ja’Rodd 265#/#1 149/85# Bar
5:00pm
Dean 275#/#1 63/70# KB
Scott 275#/#1 252/95# Bar
Sara O. 100#/#1 58/35# KB/#2 13
Andrea 100#/#1 292/30# DB
Sloane 100#/#1 13/26# KB
Joey 185#/#1 61/53# KB
Joe O. 75#/#1 27/44# KB
Jon B. 175#/#2 10Rx/75# Bar
Jeri 75#/#2 60 (12# DB)/18# KB
Sonya 75#/#1 43/30# DB
6:00pm
Mike M. 165#/#1 155/70# KB
Greg 165#/#1 56/62# KB
Christine 43# Push Press/30 Squats/30 Lunges/10 min. Airdyne = Prego Workout…
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