Press 7x1

Press 7x1

Keith 85,95,105,105,95,90,90

Row, Wall Ball

Row 500M
Wallball shots x30
Row 500M
Wallball Shots x20
Row 500M
Wallball Shots x10

Eric(20#) 13:25
Lisa(12#) 13:48

Front Squats, Row, Pull-up, Push Jerk

Front Squat 5-5-5

then

Row 1K
3 Rounds
15 Pull-up
7 Push Jerk

Lisa 72,72,72;(Blue,Green,22#) 13:25
Keith 45,65,45;(Jumping,22#) 14:13

Barbara

3 Rounds
Rest 3 Min between rounds
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Eric(Blue Band) 3:18, 4:26
Lisa (Blue Band, Mod Pu) 4:01, 4:18, 4:35

Michael

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Eric(Superman/Abmat) 26:49

Twins

"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Sterg(95#,Mod HSPU) 16:57
John(95#,Mod HSPU) 19:35
Eric(65#,BluePU,Mod HSPU) 20:37
Keith(22#,JumpPU,500M,Mod HSPU,10 Reps)18:??
Karsten(65#,KipPU,Mod HSPU) 19:20
Lisa(22#,Blue/GreenPU,Mod HSPU) 21:53

Run / Squat

Four rounds for time of:
Run 400 meters
50 Squats

John 15:15
Sterg 13:06
Karsten(35) 14:48
Christy(3ds,Row500,20) 13:30
Lisa (35) 14:51

DB Lunge and Swing

5 Rounds
50# DB Walking Lunge x 10 Steps
50# DB Swings x 15

Sterg(52#KB) 5:08
John(52#KB) 6:34
Lisa(20#) 6:42
Eric(35#) 7:01
Keith(15#) 7:42
Christy(20#) 7:46

Great to have Christy Back, need to do more coaching on the swing next time.

Row / Bench Press

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Everyone subbed Push-ups for BP.

John 16:58(approximate) PM4 monitor wasn't working
Sterg 16:46
Eric(400,800,1600M Runs) 18:48
Lisa (Mod PU)24:38
Keith (500,1000,500/Mod PU) 16:07

Sit-up/Back Extension

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Lisa(20Abmat/20Superman) 8:48
Keith(3Rds/20Abmat/20Superman) 9:18

Cindy

Cindy
AMRAP 20 Min
5 Pull-ups
10 Push-ups
15 Squats

Lisa(3,4,7/Blue,Green Band/Mod Push-ups) 20
Eric(3,4,7/Blue Band) 20+6 Squats
Keith(3,4,7/Jumping/Mod Push-ups/13:30) 6

Power Cleans 7x1

Power Cleans 1-1-1-1-1-1-1

Keith 62# working on form
Lisa 42/47/52/57 couple sets of each
Eric 75/95/115/135/115/95


Everybody showed improved form by the end of the day.

Back Squat

Back Squat 5x5

Keith 45/45/65
Eric 45/65/95/95/95
Lisa 22/32/42/52/52


It was a good day, Everybody working on building that core strength necessary for those big back squats.

Grace

"Grace"
135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Lisa(38#) 9:20

I have to brag on Lisa, she has been very frustrated with the complexity of the O-lifts, and just has not been getting them. Today though it clicked with the clean, and she was shooting the weight off the ground, I almost added weight in the middle of the workout she was doing so well. She will also be graduating to a blue band next week, and I don't expect her to stay there long. She has been consistant, and is never willing to give-up.

Push Jerk

Push Jerk 1-1-1-1-1-1-1

Lisa 22/27/32/37/37/42/42
Karsten 65/85/105/115/125/135
Keith 65/85/85/85/85/85/85
Eric Several sets with 45# working on Form

Pull-ups of Fun

5 Rounds
5 Strict or Band Pull-ups
10 Kipping or Jumping Pull-ups
1 Max Hang for time

Keith and Karsten didn't announce their finish, but were done around 10.
Lisa(green) 7:58

Also new guy Did Baseline
Row 500
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Eric(blue) 8:07

Front squat

Front Squat 3-3-3-3-3

Greg 135/155/175/195F/155(then 7:54 2K Row)
Keith 45/45/45/45/45 to 20" Box working on Form and depth.

"Tabata Something Else"

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals

Lisa(Green Band/Mod Push-up) 247
Greg 299
Angela(Black Band/Mod Push-up) 211