Make up day
A: 1RM back squat, 1RM front squat, 1RM Bench press
B: Fran, Jackie, Cindy or Grace
C: 1RM weighted pull up, 1RM weighted Dip, max rep strictpull ups and dips, max rep kipping pull ups
Workouts and space will be organized by coaches, no open gym from 11-13h, no oly lifting, open gym from 13-14:30
A: spend 15min on oly lifting technique, light weights only, focus on form and speed
B: chose between
"Grace": clean & jerk 135/95lbs, 30 reps for time
"Cindy": AMRAP 20min, 5 pull ups, 10 push ups, 15 squats
Look at yesterday's awesome results:
Best Back Squats: Harun @ 335 and Marc @ 345.
Best Bench Press: Noro @ 265 and Leo @ 255.
Plank Hold: Noro @ 11:05 and Filipe @ 10:05.
Marlene : 1:23:28 25:55
Carmen : 1:28:00 25:47
Ralph : 1:12:23 22:00
Claudia : 1:20:98 26:43
Benni : 1:13:00 28:39
Marita : 1:42:00 30:00
Keep up the effort!
Find max broad jump.
Workout: Chose between:
Fran: 21,15 9 pull ups and thrusters ( 95lbs, 65lbs)
Jacky: 1000 m row, 50 thrusters ( 45lbs), and 30 pull ups.
EVERYONE PLEASE NOTE YOUR TIMES AT THE BIG WHITE BOARD AT THE RECEPTION EVERY DAY. MORE BOARDS WILL BE ADDED sSO IT FITS EVERYONE, AND A SNAPSHOT WILL BE TAKEN DAILY.