A little behind, i apologize. 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) […]

Metcon day; 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 […]


Deadlifts 5 sets of 5 reps 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 […]

Backsquats 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

Gameday. Go MCRC!

Push Press, again, hypothetically five rounds of three reps, but in fact more locating a baseline from which to work off of in the coming weeks. 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 […]

Bench today, 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.

In the weight room @ 6:50 This will be an AMRAP 20.

Rest Practice – 4:00 pm

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