GIVE ME YOUR TIRED. . .

Paula Jager
Wednesday, November 6, 2013 - 14:51
Warm up: 400 m run, 10 pass thrus, 10 windmills; 2x 10 prisoner squats, 10 spiderman lunges, 10 single arm db/kb press(tot), 5 chin ups

Mobility:  shoulder/front rack

Skill Focus: Front Squat
Warm up and build to a. . .

Front Squat 1RM 2-3 attempts

Level 3

5 kb push press 53#/35# right
5 kb push press  left
10 Liberty lunges (5 ea leg) w/ kb
5 strict chest 2 bar chin ups

Level 2
5 db pp 40-50# r
5 db pp 30-35# l
10 Liberty lunges w/ db
5 strict chin ups

Level 1
5 db pp ahap r
5 db pp ahap l
10 Liberty or goblet lunges
5 chin ups
5 RFT
Post FS 1rm and time for score

Happy Happy 33rd Birthday to Jay!





Happy Happy 25th Birthday to Deepika!

That was a fast buddy carry--she almost ran me over taking a picture