5.26.12 Strength, Named Workout

Workout 1
P1 400m Jog
P2 Ride/Row/Ski for the duration
Switch, 4 rounds each (to warm-up)
Then:
Mobility Work (10 minutes)
Then:
Front Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Chase each set with 3x Max Effort Broad Jumps
Then:
Cool Down
 
Results
Final Set of Front Squat Strength Ladder:
Janell B. @ 65#
Nicole P. @ 110#
Jamie Bald. @ 125#
Katie W. @ 125#
Nicole B. @ 125#
Andy L. @ 185#
Darren B. @ 150#
Matt G. @ 185#
Erin E. @ 135#
Michelle K. @ 105#
Shari O. @ 105#
Carrie D. @ 145#
Vanessa H. @ 105#
Lavinia D. @ 135#
Laurie G. – technique
Anya B. @ 135# PR
Kristen B. @ 95#
Kelly W. @ 115# PR
Bryan C. @ 135#
Raymond H. @ 185#
Crystal S. @ 125#
Leah Z. @ 135# PR
 
Workout 2
Testing
Max Snatch (in 5 sets)
Then:
Max Clean and Jerk (in 5 sets)
Then:
1RM Back Squat
Then:
Cool Down
 
Results
Max Snatch, CJ, BS:
Aubrey H. – 75#, 95#, 155# (all PRs)
 
Workout 3
3×3 Front Squat @ 90%
Then:
3x (2-1) OHS Wave @ 95%
Then:
4×3 Push Press @ 90%
Then:
2x (3-2-1) Sumo DL Wave w/chains @ 85%
Then:
Cool Down
 
Results
OHS Single, SDL Single, Push Press 3RM:
Niko M. – 185#, 310# + chains, 185#
Rob S. – 225#, 310# + chains, 205#
 
Workout 4
Primal Triathlon:
150 calories on Airdyne +
2000m Row +
2.75 mile run
Record time
Then:
Cool Down
 
Results
Primal Tri:
Chris – 37:33
James R. – 34:40
Michael S. – 34:42
Jamie S. – 39:19
 
Coach’s Comments
N/A
 
Photos

We break ourselves in the hope of discovering more deeply who we are. Truthfully, we are what we are in each moment. That’s it. The changes we make are reflections of one moment after the next, stacked in such a way that memories are built, ideas are constructed, and questions arise. A healthy human seeks self-mastery: the ability to look yourself in the eye and trust you’ve given yourself to a task without regret or reservation.