Tuesday the 3rd of July, 2012

Press 3-3-3-3-3+ (50-60-70-80-90%)

Rest as needed

7-6-5-4-3-2-1
Handstand Push Up
Ring Dip
Push Up
10 minute time limit
At 10 minutes, Run 1 mile for time.

Note 7-6-5-4-3-2-1 time & run time

Wednesday, July 4th holiday hours: 9:30am at CF 305 and CF A1A. Open to friends and family!

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5 Responses to “Tuesday the 3rd of July, 2012”

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  • chad m says:

    Sabrina that 150 looks so light why dont you throw it overhead??

  • joseph says:

    Foam Roll – 5 min

    warm up
    out and backs
    hifh kick
    high knees
    butt kick
    side shuffle
    inchworm
    butt scoots

    Squat
    45×10
    95×10
    120×10
    130×10
    140×10
    superset wide grip dh pull ups
    10, 10, 10, 10, 10

    Bench
    45×10
    95×10
    160×5
    180×3
    200×1+2 (PR)
    superset dumbbell rows at 70#
    10, 10, 10

    Met con
    5 rounds
    200 m row
    20 push ups

    COACH! you forgot to set the timer!!!

    Slow, big, and dumb.

  • Sabrina says:

    @Chad M
    I think I may have to. :-)

  • chad m says:

    i think i saw the proof on facebook but i was waiting to see if tomorrow would be the after photo!

  • Yamakoa says:

    Strict Press
    135×5/155×3/165/170/175
    Superset with 5 bodyweight chin up with 1 sec pause at bottom and top 5×5

    Db Bench 3×8 with 50 lb Db’s
    Bodyweight rows 3×10

    Conditioning
    100 KCals Airdyne
    1000 M Row
    9:22