Alternative Athletics: 1 Rep Max

8/25/2017

Warmup
2 Rounds
30 PVC Pass-throughs
15Air Squats
20 Band Scapular Retractions

1 Rep Max
Find Your Max Overhead Squat
at least 7 reps must be over 90%

then
max ski jumpers in 2 minutes

Recovery
Row 500 Meters
Run/Walk one Mile
Row 500 Meters

1 Comment

clint link

8/25/2017 05:54:36 pm

75w / 38
155m / 45
71w - 11# pr
225m
215m
145m
185m / 75
110w - pr
110w pr / 37
w / 52
125m pr / 29
225w - deadlift pr

20 min amrap
400m 15# overhead carry
20 air squats
2+14 air squats

Newbie
2+22m - Rx

Reshuffle
6m - rx

Helen
13:56m - rx
15:40w - red
15:54w - rx
25:28m - vest
17:02m - blue(skinny)
21:01w - blue, 30#

21 - 15 - 9
lunge
hip ext
bike calories
14:31w

Bench
10 @ 105#
8 @ 125#
6 @ 140#
4 @ 150#

200 push ups
21:54m

EMOM - 30 minutes
1st min = 10 back squats
2nd min = max air squats (score)
3rd min = Air Assault

354w - 105#
335m - 100#
352w - 135#
257m - 185#

Regionals 14.6
229 - kevin t
210 - kelia
243 - Janel (step)
253 - kevin k
332 - Ryan R
211 - Sam P
337 - steve B
249 - Mike K (step, red)
273m - rx
152m - Dano 18" step
244m - justin P
271m - mack k
315m - noah
238w - holly
161w - karley (120#)
142m - Kris T

Alternative Athletics: 1 Rep Max

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