Friday 05022014


Fitness – Performance 

A.  Front Squats – 5 x 3 w/3 Min Rest (Light) 


30 x Wallballs @ 20lb/14lb 

30 x American Swings @ 1.5 pood/1 pood 

30 x Push Presses @ 75lb/45lb 

30 x Box Jumps @ 24inch/20inch 

30 x Calorie Row  

Stagger Start 

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10 Responses
  1. Carrie

    A. Just not feeling it today. Ended at 85#
    B. 7:01. 14# WB, 1pood KB, 55# PP, 20″ step ups. Liked this workout.

  2. Crysta P

    A. 85, 85, 95, 95, 95
    B. 8:26 (WB @ 12lb, Am. Swings w/ blue KB, PP @ 45lb, BJ @ 16″ – all jump, no step up). Felt a bit sluggish today – stress from work is not helping my physical state right now…

  3. Sara G

    A. 105#
    B. 9:06 – Rx except box step-ups instead of jumps – lower back was feeling weird today and didn’t think the impact of jumping would be good

  4. Paul Bye

    A. 135-155-175-175-195 – ready for maxes
    B. 8:43, Rx. Box jumps were slow but I was determined to do jumps on all of them. Push press was harder than I thought it would be after the swings.

  5. Staci Vinz

    A. 145# for all sets
    B. 5:53 Rx
    C. Done. Strict dips on matador.
    D. Done without bullet proof shoulders.

  6. Malachi Johnson

    A.) 225, 245, 245, 265, 275

    B.) 7:27 Rx’d everything, but did step ups on box jumps. set out to do all the movements unbroken, made it through wb’s, kb swings, and 20 into the push press and dropped. Should have fought for it……. good work out!

  7. Susan Kian

    A. 85# for all sets
    B. 8:34 rx
    C. Done. Dips on box
    D. Done

    This was the first day I felt somewhat back to normal. Not as shaky anymore. Abs starting to gain strength again. Still being careful with heavy weight for a bit longer. First time I jogged slowly… Didn’t feel that bad.

  8. Keith G

    A: 75/75/85/85/95/95 – kept it light
    B 9:04. Got held up a bit (probably a minute) by my partner. I should have put more of a gap between starts. Last few PPs were a bit sloppy.