No lift friday, Game saturday, catch up on Sunday…

5x3x3x1x1x1 (Heaviest weight achieved that day)

Squats

Jieming 330

Andrew 295

Sam: 4 rounds, 20 reps @ 140lbs

Strict Press (5 rounds, 3 reps, heaviest weight achieved that day..)

Jieming/Andrew: 135

Sam: 105? Dont have this number.

Monday;

Strength

Deadlifts (5x3x3x1x1x1)

Andrew: 375

Jieming: 370

Sam: 285

Nick: 335

Metcon

Three man big tire flip, two laps of the field with a burpee when not flipping,

Sam Andrew and Nick

Solo medium tire flip for time, ten burpees at the far end of the field then back:

Jieming, 5 minutes 28 seconds.

Filthy Fifty/ Dirty Thirtyfive (With.. er, modifications)

50/35 reps of

Box jumps

Jumping pullups

Airsquats w/ 20/25lb dumbell

Kettlebell/dumbell swings, 20/25 lbs

70 situps

burpees

40lb dumbell pushpress

walking lunges w/ one 20lb dumbell

20lb SDLHP

Jieming:50

Nick: 35

Sam: 35

Andrew: 50 – ankle twist – sub pushups for burpees, no walking lunges.

Done as fast as possible, still no stopwatch. Everyone was under 30 min.

]]>PR’s

Jieming: 295

Sam H: 185

Nick: 265

Andrew: 320

Calves: 175

Sam: 111

nice job new guys- once you’ve got the form down the weight will fly up. Week 2er’s- impressive jump in weight for everyone.

Metcon: The Pyramid

400 m run

10 pushups

20 situps

30 airsquats

40 burpees

30 airsquats

20 situps

10 pushups

400 m run.

Jieming: 275×3 for 5 rounds. Too easy!

Andrew+ Nick: 275×2 rounds, 240×3 rounds.

Jieming is a beast.

Then, Metcon:

three rounds for time of

10 KTE

20 pushups

30 situps

Jieming and Andrew around 7:30

Nick around 10:15

Go MCRC!

]]>Jieming: 125

Andrew: 140

Sam: 115

Nick: 125

Then,

2 people rowed 500 meters as fast as they could while the other pair box-jumped, then they switched.

Wanted it nice and light for game-day tomorrow.

Hypothetically, 3 rounds 5 reps, in fact more finding a baseline for some of us to work off of.

Sam: 165

Nick: 155

Jieming: 195

Dennis: 175

Luke: 135

Andrew: 225

Then, 3 rounds for time of

25 Dumbell swings

25 crunches

25 airsquats

… A little too easy.

]]>This will be an AMRAP 20.

]]>Practice – 4:00 pm

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