Run 400
21 KB Swings (52)
15 Ball Slams (30)
9 Pullups
Run 400
21 KB Snatches (Total) (44)
15 Wall Ball
9 Pullups
Run 400
21 Hex Bar DL (140)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (85)
15 Power Cleans (115)
9 Pullups
Frank 14:55
Rich 16:18
Tom 16:18
Eugene 17:07
Brenda 18:23
Phil 18:35
Chris 19:12
Doc 20:21
Grant 16:10
Quote of the Day: As Grant was in the 4th grouping of exercises, doing it all by himself, he looked up at the times on the board and said, "Who the hell's Frank?"
Way to go Frank, you have Grant chasing you. Brenda worked out with the SWAT boys in the morning and had a great showing and then in the afternoon Lance joined us for our regularly scheduled strength day and while we did that Grant ruined his run.
The afternoon workout started in the squat rack with 15 sets of 2 reps of the back squat with 40 lbs of chains hanging from the bar as well. So the top of the squat was about 40 lbs heavier than the bar weight and the bottom about 20 lbs heavier. Lance and I warmed up with lighter weights but got up to 265 total on the bar and Brenda up to 175 total.
Next we shouldered a bar and did split jerks behind the neck. Lance was better in the squat than me but much better in the split jerk. I got up to 145 and Lance 155 at the end with 10 sets of 2 reps each. Brenda did push presses...working on the push jerk...and got to 55 in spite of some shoulder issues.
2 comments:
I did this one on Monday 9-1. It took me 17:35. I would like to think that I could've been sub 17 if I didn't have to change the weights on the bar from push press to cleans.
I did a sorry run at a Cindy on Friday. Don't want to tell you how many due to embarrassment, but lets say it was motivation to give up all the summertime partying... or was it the onset of crappy weather? Time to start our hibernation cycles.
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