Strength:
Shoulder Press
3-rep max
For max load
Conditioning:
“Balboa”
200 Singles
50 Sit-ups
150 Speed Skips
25 V-ups
100 Double Unders
25 Back Extensions
150 Speed Skips
50 Army Rowers
200 Singles
For Time
Compare to Friday, 25 April 2015
Flexibility:
10 Sit-ups to Straddle
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 1:00/side
Banded Olympic Wall Squat – 2:00
Post load, time, and experiences to comments
Looked back at 2 compare to’s. I knew you’d be back Ryan.
We all did, except for Balboa. 😉
Love it!!
Was an awesome Tuesday group today!! Great seeing you T & D!!
SWOD:
125 x 3 reps (was my 90%) – very shocked I got that…feel like we haven’t worked shoulders much but then I remembered those walk-ups we did a week or so ago 🙂
CWOD:
14:54 Rx
(:39 PR) 🙂
Always good to see you Ryan. You will certainly be missed.
Ominous post given the news of the day. Sad day Alonzo. Sad day.
T. 11:33 15 sec Pr.
D. 13:30. 4 sec Pr.
Forgot about the lift. Felt good at 160# (90%). Will see if I can finally move off 180#.
T
75 x 3 (90%)
Shoulder press 65# x3
CWOD 17:46?
SWOD 3@ 90%
12:19 on CWOD
SWOD: 3 @ 95% (155#)
CWOD: 18:03 Rx
Got light headed again so I backed off. 🙁
Wait, is Ryan leaving us?!
You’ll be missed!!
We will miss you Ryan! I told my friend Georgie at Jenks to give you a warm welcome!
SWOD: 3@88# (98% of my 1RM). Tried 93# and failed twice (apparently knees were soft on first one but I got it overhead).
CWOD: 14:46 Rx. That was a lot harder than I anticipated. Kept catching on first set of singles-think it was catching my hair.
SWOD: 3 @ 88# (100% of my 1RM) Set a new 1RM @ 100#
CWOD: 15:56 rx