Alternative Athletics: 1 Rep Max

10/17/2017

Warm Up:
30-20-10
Air Squats
Good Mornings

Find Your 1 Rep Max
Back Squat

Then
Post Max Conditioning Wod
3 min Amrap
12 calories Assault Bike
12 Power Snatches (40%)

3 min rest

3 min Amrap
12 calories Assault Bike
8 Power Snatches (50%)

3 min rest

3 min Amrap
12 calories Assault Bike
4 Power Snatches (60%)

Recovery
21-15-9
Sumo Deadlift High Pulls (KB)
Russian Twists

2 Comments

Hart

10/17/2017 05:34:52 pm

Emily
35:35m Blood

Dt + 15 bar facing burpees
27:58m rx
27:21m rx

496m
W 99 40-60 has
215m
220m 15# pr/133 55,80
125w
145w
W 101/55-75
344.6m 107/95/135
315m 50#pr/123 95,135 clean

Hart

10/17/2017 05:41:05 pm

110w 73/35-50
310m 135,55-80
195w 25# pr
115w pr 75,35
285m
125w
180w 15#pr
140w 13, 55-75 clean
0/109w 35-55
285m
0m 104,135, clean
115w 10#pr
325m 75pr/ 110,55-80
145w 10#pr/92,25-40
315m pr 145,75-115

schedule:

Monday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Tuesday -
Open Gym
5:30am-7:00pm
Barbell Club
6:00am-8:00am &
4:00pm-5:30pm

Wednesday-
Open Gym
5:30am-7:00pm
Kettlebell Class
6pm

Thursday-
Open Gym
5:30am-7:00pm
Barbell Club
6:00am-8:00am &
4:00pm-5:50pm

Friday -
Open Gym
5:30am-7:00pm

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
6am-10am
Open Gym
3pm-5pm

friday BBQ's