604.839.0296 1212 Welch St, North Vancouver, BC
604.839.0296 1212 Welch St, North Vancouver, BC
Posted on December 29, 2011 at 10:15 pm.
Alright, starting on my road to recovery and look forward to getting back coaching tomorrow.
Friday workout:
P1:
Clean and jerk -work up to a heavy single
P2:
3 rounds for time
10 clean and jerk @60% of 1rm clean and jerk
20 box jumps 24/20
30 push-ups
Posted on at 7:10 am.
That is only the second time in our existence that I had to leave a class un coached. I have bronchitis and a nasty cold and dont need to share that with the gym.
P1:
Nicole
Amrap in 20min:
400m run
Max pull-ups
Your score is total pull-ups completed. Your pull-up set is over when your feet hit the ground. If you have less than 5 pull-ups in a row use a band.
P2:
3×50 anchored situps. Rest as needed between efforts. This is for time. See how fast you can go. Range of motion is two hands touch the ground. Two hands touch the weight tray but your hands have to be outside your legs.
Posted on December 27, 2011 at 9:51 pm.
P1:
Bench press 5×5
Dead lift 5×5
Push press 5×5
P2:
3x300m row rest as needed
Posted on December 26, 2011 at 4:40 pm.
P1:
Thruster ladder 95/65
Go up by 1 every minute on the minute till you fail or quit
P2:
Amrap in 10min
5 toes to bar
10 wall balls