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Tuesday, January 19, 2010

Tuesday 19, January 2010

Lets set some new PR's on deads today!!!!

Strength:

Deadlifts

3-2-1-1-1

3 x max reps

Strict pull-ups

Metcon:

AMRAP 15 mins

5 thrusters 42.5/28kg
7 Sumo deadlift highpulls 42.5/28kg
10 one arm dumbbell snatch 45/30lbs

Ahhhhh - just in case you don't already know thrusters are the very bane of my existence. Nice deep front squats ladies and gentlemen, and explode into that over head press - which means pay no attention to my form. LOL

5 comments:

Mel said...

Deads: 140kg
Max strict pull ups: 25/16/12

Met con as rxd:
AM-- 8 rounds
PM-- 8 rounds

Great energy in the box!
Great job everyone!
See you all tomorrow.

Alena said...

Deads - failed at 140kg, got it off the ground should of finisehed the lift, but I felt my back arch like a cats, sooooo....

Metcon RX'd

AM - 9 rounds
PM - 10 rounds

Great job to everyone, and amazing performance with the Ramp Up Class, athletes and coaches!

Chandler W said...

Deads 150
Pull-ups 11-10-8

10 rounds +5 thrusters as Rx

Nice job Alena and Mep on your second time through! Great job on the fundamentals class everyone, keep up the good work!

Travis Coombs said...

190 Kg on DL

17-10-10 on PU's

8 rounds + 5 thrusters + 5 SDHP's

Thursters wreaked havoc on my left shoulder at the start of the WOD, but felt better as the rounds progressed.

Mel & Alena - you two are mental for doing that WOD twice. Nice work on matching and improving upon your AM performance.

Alena said...

Travis - my back is paying for it today - went RX'd woman weight, but we had no more training plates so I had to use little ones, way to low on the SDHP's :-)