Saturday 11/09/13

Remember, BBG on Saturdays starts at 7:30 a.m.!


Press
2 x 5, 1 x 5+


BBG (instead of above):
-L-sit: 5 sets (set a time goal and be consistent through the 5 sets)
-If you didn't do Monday's pull-ups from the finale, work them in with your skill work.
-Pick a skill and work on it between L-sit and pull-up sets. Options include muscle-ups, double-unders, handstands, or handstand walking.



3 rounds for time of:
100 ft. Walking Lunge
50 Squats
25 KB Swings, 1 pood/0.75 pood (16 kg/12 kg)

There is a 12 min cap for this metcon.  Compare to 11/10/12.


Finale: Spend 2 min per leg on a lacrosse ball. Calves, quads, or hamstrings - your choice.


 Just plain scary . . . and awesome.

6 comments:

Mike S said...

"Who was that masked man?"

Tyler Holm said...

B:
Back Squat
WU: 45, 135, 225
300x5, 300x5, 300x5

Bench Press
WU: 45, 135
195x5, 195x5, 195x5

Deadlift
WU: 45, 135, 225, 315
365x5

Metcon
3 RFT:
100 ft Walking Lunge
50 Squats
25 KB Swings, 1 pood

9:22

AndyB said...

3 rounds for time of:
100 ft. Walking Lunge
50 Squats
25 KB Swings, *1 pood*/0.75 pood (16 kg/12 kg)

11:37

There is a 12 min cap for this metcon. Compare to 11/10/12.

Diana said...

B:
Back Squat
3x5 (115)

Bench Press
3x5 (65)

Deadlift
1x5 (133)

Metcon
3 RFT:
100 ft Walking Lunge
50 Squats
25 KB Swings (25#)

11:53

Tracy said...

Back squat
68# 3x5
Bench press
48# 3x5
Dead lift
123# 3x5

Metcon
3 RFT
100 feet lunges
50 squats
25 KB swing 25#
At 12 min cutoff 2 rounds + 75 feet of lunges

Mrs. G. said...

bbg b
back squats 3x5
warm 53-5
work 78x5, 78x5, 78x5

Bench Press 3x5
warm 43-5
work 48x5, 48x5,48x5

Dead lift 1x5
(We did 3x5!)
warm 83x5
work 123x5, 123x5, 123x5

3 rft
100 ft walking lunges
50 squats
25 kb swings 25#
11:39

 
Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved