Alternative Athletics: 1 Rep Max

7/12/2017

Warm up
3 Rounds
15 PVC Shoulder Rotations
10 Band Abducted External Rotation

Find Your One Rep Max
Max Turkish Get-up
Must be done on both sides for the weight to count

Recovery
5 Rounds
5 Dead Lifts
10 Burpees
15 Sit Ups

1 Comment

NOT Susie

7/13/2017 04:58:40 am

45kb-W
105bb-m- 10PR
55kb-W 5pr
40kb-w
90m - 5pr
35m
18w- max reps in 10min-doesn't know how to count
90m
35w pr
70m pr
62m pr
35m 22reps in 10min
25w pr
25w pr
35m pr
70m

Small
56:11m rx

10min amrap worthy
2rnds + 43as w 25

Yesterday
3+40w- bar MU
5w- blue pull downs
5+38w sub 12puforMU
9w sub PU
6+26 pull thru
7+26 band pulls
8+18w grn pullsowns
7+1w blue pulldown
8+1m grn pd
7+34m double blue pd

CompTrain
21:58m rx
22:47m rx

Recovery
33:09m- 315, +30du
21:40m- 275 +30du
14:38w - 155, +30du
10:11w - 95
19:36m - 315 +30du

schedule:

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

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

Wednesday-
Open Gym
5:30am-7:00pm
Barbell Club
4:30pm-6:00pm
Kettlebell Class
6pm

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

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

Saturday -
Kettlebell Class
8am
Community Class
10am

Sunday-
Barbell Club
8:30am-10:00am
Open Gym
3pm-5pm

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