Back Squat 5 X 5
Then.
30-20-10
KB Swings 53#/35#
Pull Ups
Burpees
Post load and time.
Coaching Tips: Scale load and movements to match your current level. Go to your log book and look up the last 5 X 5 back squat workout and strive to increase the load by 5#-10#. Research your log books for the template of the rep and load scheme used in that last 5 X 5 back squat workout and follow it with slightly heavier load. The second workout is short and sweet. Start with 30 reps of the KB swings, pull ups and burpees. Then, 20 reps of the triplet, followed by 10.
CFEC's own, Julia Cruz- Fallica, second in the Novice Division in last weekend's So Cal Strongman Competition. She performed 16 reps of a 185# Axle Deadlift. 9 reps of a 85# Axle Press. 6 reps of a 110# Atlas Stone load. Like the saying goes…Strong is the new skinny.
5:15am
Emily 145#/14:48 Rx
JoJo 265#/7:30 Rx 62#
Steve-O 245#/9:45 Rx
Scotty 295#/9:06 Rx
Newman 235#/7:59 Rx 62#
Paul 265#/9:05 Rx
Leave a car unattended for just a few minutes and she’ll figure out a way to get the wheels and axle off!!!
I guess you can take the girl out of the Barrio but you can’t take the Barrio out of the girl.
Serves you right for getting those shiny rims.
9am
Jeff A 155#/14:28Rx
Justin B 215#/13:29Rx
Sabrina 100#/15:15Rx
Tina 125#/14:47Rx
Mark 115#/17:35
Tiffany100#/11:06Rx
Audrey 105#DL/11:06Rx
Chad 195#
Monica 125#/11:41Rx
Rebecca 140#/13:05Rx
Brandon 165#/14:59Rx
Dawn 105#/16:13
10am
Tony A. 297#(345#PR)/11:53Rx 62#
James 260#/12:30Rx
Amy 115#/18:15
Teshina 210#/12:09Rx
Lisa 140#/11:31Rx
Anniken 125#/14:45Rx
Scott D. 135#/8:24
Briley 135#/14:30Rx
Robert 225#/9:55Rx
Dang Julia! You are awesome!
12pm
Shawn 205#/12:01
Dano 195#/16:30Rx
Luke 35#/20:37
Jarodd 195#/11:17
Justin D. 265#/10:20Rx 63#
Sonya 93#/19:23
5pm
David K. 185#/12:24Rx
Sara 115#/20:41Rx
Jessica 105#/16:08
Yinka 175#/15:04
Chris 175#/15:35Rx
Dustin 215#/12:15Rx
Dano J. 125#/13:33Rx
Shaun 195#/15:16
Eric 175#/24:11Rx
Jim D. 165#/14:11Rx
Linda 125#/14:41
Tina R. 100#/15:51
Robert 135#/18:56
Amelia 155#/14:05Rx
Brittany 100#/13:01
Phil 165#/17:06Rx
6pm
Julia 145#/12:26Rx
Mike 215#/11:39Rx
Love that photo Julia! Love how your pony’s even getting into it. 🙂 Pinche Liza
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