Thursday, January 17, 2013
Great job everyone on the "Girl" workouts this week. We had a lot of PR's!
The platform is still open for olympic lifting (except during on-ramp) and I should be back on track for coaching the lifts.
DB Straight-leg Deadlift
Pick TWO of the following, based on greatest weakness...
A. Overhead Strength Endurance
3 sets of 5 unbroken Push Press, 115/80
B. Overhead Squats
5 x 10 reps, moderate - not for time. Not if you did Nancy yesterday
C. Ring Dips
60 reps for time
D. Rope Climbs
10 x 15' Rope Climbs for time
10 RFT: 12 seconds of L-sit hold
F: Toes To Bar
5 sets of 6 unbroken reps
40 HR Pushups
30 Weighted Step ups 45/25# on 20” box (15l/15r)
20 Power Cleans 115/73#
30 HR Pushups
20 Weighted Step ups 45/25# on 20” box (10l/10r)
10 Power Cleans 115/73#
Posted on Wed, January 16, 2013