It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Tuesday, July 3, 2018

Happy 4th of July...

...tomorrow!!!

For today... We workout!!!

Warm-Up
3m of Rowing
40s Easy ~ 20s Fast (increase intensity on this 20s each min)
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3 Rnds (every 30s)
Alt Sampson Stretch
Glute Bridge
Alt. Spidey & Reach
Banded Good AM
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Snatch-Grip BB Warm Up (2x's)
5 Good AM's
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Stiff-Leg DL
5 OHS
Rest and repeat
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STRICT HSPU
3 Rounds
40% Max
35% Max
30% Max
REST 90s
~ The thought on this is to perform those %'ages UB rest as needed, but sets must be UB, AND you MUST come off the wall b/t sets.
(My Reps were 2-2-2, so I did 2 strict, came off wall, 30-60s, another 2 reps, off wall, final 2 reps...90s rest and repeat 2 more times...
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BACK SQUAT STAMINA
OTM x 11 (3 Rnds)
1 = 6 Reps @ 65%
2 = 4 Reps @ 70%
3 = 2 Reps @ 75%
4 = REST
Repeat 2 more times
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LIQUID LAUGH
5 Rnds:
1 = Front Rack DB Reverse Lunge
2 = 50 D/U
3 = Max Calorie Bike
4 = REST
TRACK and SCORE is TOTAL # of Lunges + Calories...

Casey ~ 22-14 / 24-14 / 21-15 / 24-15 / 24-16 (35#DB/ Row) ~ 189 Total
Oz ~ 12-12 / 12-12 / 12-12 / 12-12 / 12-12 (??DB/Row) ~ 120 Total
Lizzy ~ Wall Walks / ?? on Squats / Completed Liquid Laugh (20# DB)
Val ~ Wall Walks / ?? on Squats / Completed Liquid Laugh (20# DB)
Z.Wendt ~ 4-3-3 / ?? on Squats / 18-14 / 18-14 / 18-16 / 18-16 / 23-18 ~ 162 Reps
tb ~ 2-2-2 / 215-230-250 Squats / 15-15 / 16-18 / 18-16 / 20-15 / 23-18 ~ 174 Reps
Jesus replied: I am the way, the truth and the life.
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3 comments:

  1. Shawn BrehmJuly 3, 2018 at 7:47 PM

    sb - 3-3-2 / 150-165-175 155-170-180 160-175-185 Squats / 28-18 / 30-18 / 30-16 / 28-16 / 30-17 = 231 reps

    Took 30 sec breaks when coming off the wall for SHSPU. Went up 5# on Squats each round. 35# DB's for FR DB reverse lunge. Today felt pretty good. I did question myself why we torture ourselfs with these workouts while dying doing Liquid Laugh. Because we can, and it makes us better at what we do. Always nice knowing recovery is coming when the work out is done. Push through it.
    #TEAM

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  2. tbJuly 4, 2018 at 12:53 PM

    Solid effort!!! WOW...you motored thru those Lunges...legs must have been burning! Also, great job on the bike... Can't wait to get a couple ECHO's for Wt. Room...
    Happy 4th! #TEAM

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    Replies
    1. Shawn BrehmJuly 4, 2018 at 3:27 PM

      My glutes told me to stop but I thought you did 30's and counted 2 lunges as 1 rep, that's why I asked. Not sure I would have got that many if I didn't have a target. Bike is AWSOME. Happy 4th to you as well. #TEAM

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