Barbell Class 7/13/2019

Score Type:: Not Scored

    15 min warm up on your own.  If you need more time, come early.                
(15 Min)    THREE SETS:                
                L SEATED BARBELL PRESS X 10.                
                BANDED LATERAL WALK + GOBLET SQUAT  X 10 STEPS TO THE RIGHT PLUS 7 SQUATS, 10 STEPS TO LEFT PLUS 7 SQUATS HOLD GOBLET SQUAT POSITION THE WHOLE TIME.                
                SINGLE ARM DB HOLLOW HOLD FLUTTER KICKS X 20 SECONDS EACH SIDE.                
                   
(10 Min)    1.) Push Press 3x5, On last rep of each set hold overhead for 20 sec                
(10 Min)    2.) Pause Jerk Dip + Jerk Dip + Jerk - 5 Sets Work up to a heavy set                
(10 Min)    3.) 3-Position Clean (Hang, Below the Knee, Floor) + Jerk 5 sets                
                   
    (From https://www.burgenerstrength.com)                

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CFBY 7/13/2019

Score Type:: Total Time

    3 Person teams                
    For time:  
             
200    Kettle Bell Swing    (Rx 53#/35#)(Rx Masters 44#/26#)    (L1 44#/26#)    (L2 35#/18#)    (L3 26#/9#)
200    Strict Press     (Rx 95#/65#)(Rx Masters 75/45)    (L1 75#/55#)    (L2 55#/35#)    (L3 35#/25#)
    then                
100    Goblet Squats    (Rx 53#/35#)(Rx Masters 44#/26#)    (L1 44#/26#)    (L2 35#/18#)    (L3 26#/9#)
100    Hang Power Snatch    (Rx 95#/65#)(Rx Masters 75/45)    (L1 75#/55#)    (L2 55#/35#)    (L3 35#/25#)

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AB 7/13/2019

Score Type:: Not Scored

3 Cycles(No extra rest between cycles)    
5 Min     Moderate-25%
2 Min    Rest
6 Rounds    
10 sec    Sprint
20 sec    slower than slow

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