Congratulations to KZ on her 134# backsquat 1RM!
Strength: If you feel up to it, test your 1RM on one of the major lifts! Otherwise, 3 x 5's of ...- squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
- powercleans (full or hang), deadlifts, benchpress
MetCon: AMRAP (again!) in 10 minutes...
- 5 pullups (or ring rows, inverted rows, barbell rows, jumping pullups)
- 5 burpees
Keep track of your own rounds; there are lots of ways to do this -- use whiteboard markers on erasable surfaces, move tokens, etc.
LP: 13 rounds +4 (17kg barbell rows)
BHeg: 11 rounds (ring rows)
KZ: 11 rounds + 5 (20kg barbell rows)
MaTo: patterning and practicing, burpees and inverted rows
SS: 11 rounds (ring rows)
- 5 burpees
Keep track of your own rounds; there are lots of ways to do this -- use whiteboard markers on erasable surfaces, move tokens, etc.
LP: 13 rounds +4 (17kg barbell rows)
BHeg: 11 rounds (ring rows)
KZ: 11 rounds + 5 (20kg barbell rows)
MaTo: patterning and practicing, burpees and inverted rows
SS: 11 rounds (ring rows)
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