Friday 5/1/2015
A. Deadlift 5×10 @60% of 1 RM ME on last set B. “Sweet and Salty” 3 RFT 30 cal row 30 wallballs
A. Deadlift 5×10 @60% of 1 RM ME on last set B. “Sweet and Salty” 3 RFT 30 cal row 30 wallballs
Make up day Skill day 90 day challenge 10k row
A. Front Squat 5×10 @60% of 1 RM ME on last set B. Amrapx12 200m run 20 Du’s 12 burpees 6 clean and jerk 135/93 C. Tabatta weighted plank Comp D. Strict Press 5×10 @60% of 1 RM ME on last set E. 15 min mobility athlete specific
. Power Snatch (17 min time cap) work up to 5 rm TNG 2×5 @90% B. EMOMx10 5-7 burpee box overs odd 35 sec strict pullups even Or 7 min AMRAP Burpees (90 day challenge)
A. Back Squat 5×10 @60% of 1 RM ME on last set B. Christine 3 Rounds 500 row 12 dead lifts body weight 21 box jumps 20″ Comp training C. Push press 5×10 @60% of 1 RM ME on last set D. 4 rnd NFT 15 weighted sit-ups 10 plate to oh EXT 15 banded …
teams 2-3 complete 2 rounds of: 3 mins of power snatch 95/63 3 mins of burpees over bar 3 mins of over head squats 3 mins of pull-ups
This girl crushed Fight Gone Bad early this morning! She has gained amazing strength in the few short weeks we’ve been training together. Her back squat improved by over 50 pounds as well as her deadlift. Watch for her early in the morning and around 5:30 week nights. Please welcome Cara to the GSCF family, …
A. Front sq work up to a heavy 3 for the day then take 90% 2×3 B. Diane 21-15-9 deadlifts 225/153 HSPU
Goat/Goal work/make up 90 day challenge retest back squat 1rm
A. push jerk 4×8 climbing B. AMRAPx12 5 bar over burpees 10 OHS 95/63 15 du’s