5-4-3-2-1
Handstand Push-up
Barbell Complex (95/135#)
Deadlift
Hang power clean
Thruster
Lunge right
Lunge left
Coaches Notes:
One Barbell Complex consists of a deadlift into a hang power clean into a thruster into a right legged lunge into a left legged lunge. The barbell cannot be dropped during this succession but may be dropped in between complexes. In the first round the athlete will do 5 HSPU and then 5 barbell complexes followed by 4 and 4 etc.
Community Notes:
Don't forget about our Steve's Club "Beat the Streets" Fundraiser this Saturday at the 21st at the 9/10AM classes; Yoga with Tori is at 11:30 AM! Get ready for a fun filled morning at CFKoP!
Quote:
“If you don’t build your dream, someone else will hire you to help them build theirs.”
-Dhirubhai Ambani
6 comments:
Thanks for coming out to 6am everyone!
BR = back rack for lunges
FR = front rack for lunges
Dinger 9:57, 95#, SB, BR
Alona 9:24, 75#, SB, FR
Keith 6:51 Rx, FR
King 10:56 Rx, FR
Kathleen 8:56, 55#, SB, FR
Mike S 12:25, 85#, SB, BR
JK 9:36, 55#, SB, BR
Erika 10:28, 55#, SB, BR
Mike C 12:42, 95#, SB, FR
Megs 9:27 95#, FR
Roni 9:42, 85#, SB, FR
Peter 10:31 Rx, FR
Nick 11;50, 115#, FR
LP 10:32 Rx, FR
I did 85# but HSPU!
9:30
Fran 8:33 back squat
Diane 9:17 back squat
Nick 5:15 10PU/FS
Allison 11:32 95#/2 abmats
David 8:07 95#
Aimee 8:20 rx fr
Susan 10:35 65
Beth 11:12 15#
Sue 11:01 55#
Gigi 10:20 22#
Cate 5:48 rx front racked
I managed to get out at lunch today for a ride, and it's such a beautiful day for a track workout!
Come out and enjoy it with me at 5:30pm, Upper Merion High School Track
(optional 1 Mile Time Trial)
(optional 800m Time Trail)
(optional 400m Time Trial)
Sprint Interval ladder
Noon:
Tim Mc 9:34 RX FR/BR
Sam B 8:10 115#/Parallets HSPU FR
Taryn 10:12 35#/SB
4:30 / 5:30
Brian R 8:04 95
Patrick 9:49 Rx
Roman 10:27 115
Kate C 6:51 Rx
Alex 8:11 95
Ed 7:35 75
Brett 7:45 SB
Gavin 9:17 75
Joe C 10:25 115
DD 7:28 75/SB
All front racked
Ryan B 9:37 Rx
Lizzie 9:12 45/SB
Agam 8:13 75
Jess 8:43 50/SB
KT 9:16 Rx
Miranda 9:23 85 BR
Tom 10:10 95
Sharon 11:09 DNF
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