Back Squat:
1x10 @65% of your 1RM
1x10 @70% of your 1RM
1x8 @80% of your 1RM
1x8 @85% of your 1RM
AMRAP in 5 Minutes:
3 Toes to Bar
3 Burpees to touch bar (about 5 inches above reach)
Quote:
In the world there is nothing more submissive and weak than water. Yet for attacking that which is hard and strong nothing can surpass it.
– Lao Tzu
What are you doing on a daily basis to become the person you were meant to be?The person you deserve to be? The person that the WORLD deserves!
ReplyDeleteMike s 127.5 (depth) /8
ReplyDeleteKing 205x2 /11rx
Kim 85/8
Ellie 125/:)
Nick c 225x1, 11rx
Rich a 265 x4/11rx
Steph for Jason
Joe G. 225/5
ReplyDeleteJackie 155/6
Tatiana 65/6
Bre G. 105/5
Jill A. 200/5
Diane 225/5
12n
ReplyDeletePam 155/8 5du/5kbs
Gavin 160/9rx
Steph
430
ReplyDeleteJustin 200#, 10 rx
Regi 175#, 8+3 ghd's
Liza 117.5#, 10 knee raises
JZ 190#, 9rx
Giuls
530
ReplyDeleteMike c 225#, 6+1 rx
Shawn 245# x 7, 8 rx
Derreck 265# x 6, 8+2 rx
Giuls
6:30
ReplyDeleteEric W (UK) originally Ireland #155/6
Joe #125/7
Stasie #145/Failed on Rep 6/ 6
Matt #245/8
7:30
Dave S #205/9
Dave N #230/ 7+1
Josh G #175/6+1
Alona #135/9+1
Anne #75/7
Fayth #75/7+2
Linda #100/8+1
Steph #75/6+1
Sue #95/7
Welcome Eric from the UK originally from Ireland to his first class at KoP!