Monday November 10th, 2014 Workout of the Day
By Coach B Rendo
Sorry all, no amazing insight today. I will say that it was great to see everyone last night at Friendsgiving. Thank you to everyone involved in planning it. Now lets start week two, time to squat!
Notes:
- Game night on the west side will be on November 15th
- West side book club meeting November 20th
11.10.14
Warm Up:
3rds NFT:
10 Ring Rows
15 Air Squats
20 Hollow Rocks
Strength/Skill:
A1. LBBS
6 x 5 @ 80%
A2. Bent Over KB Rows – 8-10 reps/arm
Conditioning:
7 Minute AMRAP:
14 KBS
7 KB Push Press
2014 11 09
Strength: 5×5 at 225# (after 3 warm up sets, couldn’t get in the 6th work set)
Metcon: I think 4.5 rounds. 53# KB and 115# push press
Got through 5 sets at 5 X 265#; Out of time for #6;
On Metcon, took a pretty big bite on weight selection, 70lbs on kb and 135# on push press – paid the price on number of rounds at 3.5;
Great start to week;
Strength: 155
Metcon: 10rounds plus 15 reps with 35#kb