Alternative Athletics: 1 Rep Max

8/9/2017

Warmup21-15-9
Band Scapular Retractions
9-7-5
Box Jumps

Find your 1 rep max Split Jerk
at least 7 reps must be over 90%

Recovery
2 Rounds
20 Flutter Kicks
20 GHD Sit Ups
Run 400 Meters

1 Comment

-C- link

8/9/2017 05:50:26 pm

quick shout out to the morning crew: (and others)

Don't be scared and skip maxes on max days (just because you can walk all over Ryan), this helps us fine tune the programming to your ability.

110w - pr
275m
135w
235m - 10# pr
105w - pr
135w - pr
240m
180m
80w - 15# pr
145w - 20 # pr
170m - pr
105m - pr

max bench
100W

yesterday
45 - 75w
95 - 210m

Recovery
4 rounds, 70# farmer walk

Tommy V
25:09m - Rx

Baseline
6:21m - Green

Hansen
25:17w - 1/2 abmat, 1/2 ghd, 30#

Newbie shuffle
3+10w - 10#

Reshuffle
3+11w - step, 14# 9'

Wed / open Comp Wod (morning crew)
16:15m - t2b, Row
12:14w - GHD, KBS 35, no sand bag
17:26w - t2b, row
11:22w - ghd, kbs 25, no sandbag
12:08m - ghd, kbs 55, row 1000
11:01w - ghd, kbs 25, no sand bag
8:50m - ghd, kbs 55, no sand bag
11:06w - ghd, kbs 20, no sand bag
11:28w - sit up, kbs 18, row
13:36w - ghd, kbs 20, row
15:54w - regional, ghd, hang snatch 85
10:41w - ghd, kbs 30
11:12w - ghd, kbs 45
18:52w - t2b, kbs 53

Alternative Athletics: 1 Rep Max

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