Monday 9.17.12

J.R. checking the depth of his Squat so he knows he is coming down far enough that the crease of his hips sit below the top of his knees.  This is required of every Squat no matter how much weight you are holding.

 Strength: Back Squat 3x5 (add 1-5# heavier than last week). Max reps on last set

Conditioning:   Every 30 seconds for 10:00:
- Sprint 40 yards

*Start the clock, sprint 40 yards every 30 seconds.
*Once you complete the sprint, you have the rest of the 30 seconds to rest.

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9 comments:

  1. BrookeMonday, September 17, 2012 5:56:00 AM

    SWOD: 3x5 @ 160 (had to break the sets up)

    Metcon: 40's

    ReplyDelete
  2. Larry DMonday, September 17, 2012 5:57:00 AM

    SWOD: 3X5 @200

    ReplyDelete
  3. charlotteMonday, September 17, 2012 10:22:00 AM

    SWOD:Back Squat 3x5: 65,85,105,115,130--1x5:135
    Metcon: 20rds

    ReplyDelete
  4. JausiahMonday, September 17, 2012 10:23:00 AM

    SWOD: 3x5@ 215
    Metcon: completed on time.

    ReplyDelete
  5. JennaMonday, September 17, 2012 10:43:00 AM

    3000m row, push presses, back squats, front squats (all in sets of 10 @ 70 and 75lbs)

    Snatch: 110lbs (PR!)

    ReplyDelete
  6. MikeCMonday, September 17, 2012 5:03:00 PM

    2x5@210#
    1x7@210#

    40 Yd dashes

    ReplyDelete
  7. Kristen C.Monday, September 17, 2012 6:42:00 PM

    2x5@ 141
    1x6@ 141

    Thanks TK for the help with kipping pullups!!

    ReplyDelete
  8. Laura KTuesday, September 18, 2012 8:51:00 AM

    Swod: 3x5@155#

    ReplyDelete

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