Back Squat
5-5-5-5-10
Increase loading on each set as you build to a 10-rep max
Cash out:
Tabata Air Bike Sprints!
Record total calories for 8 intervals of :20 on and :10 off
Community Notes:
This weekend's classes 12/2-12/3 Saturday/Sunday 9 AM will be held at the Lyons Den (555 w. Beidler, King of Prussia); there will be NO Kids class Saturday or Lifting on Sunday.
Saturday 7 - 8 am OPEN gym will be held at the box.
FESTIVUS our annual Holiday party will be held Friday 12/8 at 5:30 PM. Come in your most festive outfit, get ready to air grievances, compete at feats of strength and bring a white elephant gift to trade and some treats and drinks to share.
Quote:
"I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near." — Margaret Thatcher
6 comments:
6am
Alex 225 56
Julia 150, 29.5
Mark 185, 56
9:30
5 RM/10 RM Ski cals
Leda 115/115/ 31
Larissa 85/75/31
Gordy 255/230/ 45
Erini 145/125/ 35
Jackie 190/ 175 to 17inch box 41.5
Jill H 115/95/40
Syney 135/120/35
nooner
Liam 95/115/46
Keith 305/305/ 51
Sarah B 105/75 30
Megs 148/128/ 33
Pam 185/ 165/ 48
Shannon 205/185 49
Taylor 352 319/46
Geoff 275/275
Kevin H 315/ 315 48
Rich A 185/45 58
Meredith 185165/ 38
Masters
Lee 100/80. 27
Jordan 135/115. 48
Aimee 135/115
Cate 155/135
6:30
Steph 125/105, 34 cals
4:30
Jeff 365/335 69
Remer 295/265 49
Kaitlyn 215/195 48
Matty 245/22553
5:30
Jess 145/105 40
Scientist 225PR/195 39
Tori 120/85 17" 48
DG195/175 41
Jamie 195. 42
DC 165/135 27 cals 6 rounds
Greg 295/225 58
David 185/135 38
Seth 352/308 52
Post a Comment