Thursday, January 2, 2014

Anthony & Danielle 140102


We've come a long way!
PART I: Build to a Heavy Back Squat (20 Min)

Warm-up
1 x 5 @ 145/80
1 x 4 @ 175/95
1 x 3 @ 200/105
1 x 1 @ 225/120

Walk-out 250/150

1,1,1,1,1


PART II:  3 Individually Timed Rounds

10 Deadlifts 185/105
10 Shuttle Cone Sprints 20'
5 Deadlifts 185/105
5 Shuttle Cone Sprints 20'
3/2 Rope Ascents 15'

Rest 90 Sec - 2 In Between Rounds.



Posted by at
Labels:

3 comments:

  1. UnknownJanuary 2, 2014 at 6:07 PM

    New PR Back Squat 240 lbs
    D's New PR Back Squat 140 lbs

    IM STILL PULLIN OUT ROPE SPLINTERS LOL

    Hope Erica Feels Better

    ReplyDelete
  2. UnknownJanuary 3, 2014 at 6:55 AM

    Hahahaha you guys beasted the squats and the rope climbs! Excellent start to the new year.

    Here are the rest of your results:

    PART I:

    Warmup
    Danielle as prescribed
    Anthony, has to be different:
    1 x 5 @ 135
    1 x 4 @ 165
    1 x 3 @ 195
    1 x 1 @ 215

    1, 1, 1, 1, 1
    D 130, 135, 140, X, 145 (Boom! PRs on PRs)
    A 230, 235, 240, X, 240 (+ 15#)


    PART II:

    D 3:30, 3:32, 3:23
    A 3:06, 3:05, 3:32

    ReplyDelete
  3. UnknownJanuary 3, 2014 at 6:58 AM

    Alright guys, expect us to push lots of PRs within the next couple of weeks. It's a good way to see how far we've come and makes it easier for me to put your training numbers in the subsequent weeks.

    ~G

    ReplyDelete

Subscribe to: Post Comments (Atom)