Wednesday, November 11, 2009

Clients:
"Fran"
21-15-9
Thrusters 95/65
Pull Ups

Coaches
Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3
+
Muscle Up practice (3-5 min)
+
Toes to Bar - 2 sets of 10
at

4 comments:

  1. MichaelNovember 11, 2009 at 2:03 PM

    Dead Lift- 215- felt strong and quick on the concentric
    Wall Balls- 27, 27, 25 seconds per set
    Muscle Ups- 10 Strict, 5 w/ 10lb weight (little disappointed in dead hang number
    Toes to Bar- strict, unbroken

    ReplyDelete
  2. kelNovember 12, 2009 at 1:40 PM

    5:30 - First time as Rx'd

    ReplyDelete
  3. MichaelNovember 12, 2009 at 2:27 PM

    nice job, that battle b/w you and beau is what CF's all about!

    ReplyDelete
  4. BeauNovember 13, 2009 at 10:49 PM

    5:30 & 1/2 Rx.. Definately proud of my time, however it sucks to lose to your girlfriend by 1/2 a second!! Nice job Kels. Thanks for pushing me!

    ReplyDelete