Strength & Assistance Work
Bench Press 3/3/3+
@ 90% of your 1RM.
5×12 Step-Ups
Metcon
Tabata 10m Sprints – “tape-to-tape” in the box, as many times as possible within the interval.
(30 on/15 off)
Post stats for strength and rounds for metcon to comments.
Why Lovin’ the McRib Isn’t Heart Smart
Bit of a small crew this morning…but that did not stop the jokes from flying and humor to ensue. True sign that most of us are delirious at 5:30 in the morning. Always good times.
Strength: 165# x 7
Tabata: 70 total
Strength: 70×7
Tabata: 75 total, low round of 6
Nice seeing DJ and Brianna back at the box!!
Clean and Jerk: 205. 20 lb PR!
Wishing everyone a Merry Christmas and a safe new year! I will be home sick for the box, I’m sure. See you in 2012.
Happy Birthday, Blaise!
Merry Christmas, Monica. I hope you have a White Christmas in Hawaii!
7 Rounds of 1x115lbs Snatch immediately followed by 2x115lbs OH Squat
Back Squat – 275×5,x5,x7
Push Up Test – 39 (whole body was cooked by that point)
Ring Chins – 10×2
Also, awesome job, Larry, with the 20# PR!
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