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Monday 09222014

21
Sep

Monday 09222014

Jack Wagon Trail.  Hammer Race 2014

Jack Wagon Trail. Hammer Race 2014

Fitness:

A.) Bench Press – 8×7 

Bent over rows – 8×7 

B.) 21-15-9

Goblet squat

Burpee

Box step ups (24/20)

Performance:

A.) Bench Press – 8×10

Bent over rows – 8×10

B.) 21-15-9

Front squat (135/95)

Burpee

Box Jump (24/20)

Competitor:

A1) Snatch – 15 min. – – work up to 1 lift @ 80% or less

A2) Bench Press – 8×10

Bent over rows – 8×10

B.)21-15-9

Front squat (165/115)

Burpee (touch pull-up bar)

Box Jump (24/20)

-Results to comments!

5 Responses

  1. Crysta P

    Fitness
    A1. 55, 65, 65, 75, 75, 75, 85, 85
    A2. 55×3, 65×2, 70×3
    Performance
    B. 11:22 (85#fs, step ups)
    After most of 3 weeks off between vacation and sick this was brutal.

  2. Jen

    Fitness
    A. Bench Press at 55-65 pounds, and Rows at 35-45 pounds
    B. 8:14 with 35# goblet squat, burpees, and 20” box step ups
    Great start to the day!

  3. Sara G

    Performance
    A. Bench press – 55 (4 sets), 60 (3 sets), 70 (1 set). — Bent over rows – 35 (4 sets), 45 (4 sets)
    B. 11:15 – 65# FS

  4. Paul Bye

    Performance
    A1. Bench Press – 145 (5 sets) 125 (rest of sets) – couldn’t get all 10 on set set #5, went down to 125, couldn’t get all 10 on last set. Worn out.
    A2. Bent over rows – 95 (all sets)
    B. 9:49 – @95# FS, 24″ box step-ups/downs