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.


Monday, August 6, 2018

FB Week #2

Here we go... I leave the wt. room and am not back for an hour or more after 7:30...

Warm-Up
400m Run + 5 Spidey & Reach
250m Run + 5 Walkouts
150m Run + 1 Rnd Cindy
--------------------
3 Sets:
5 Wall Squats
15 Banded Good AM
15 Abmat Sit Ups
-------------------
BACK SQUAT
Work up and get a 7-Rep Max!!!
Warming Sets...
7-5-3-3-2-2-1-1
No magic here, just so some sets to warm up, but do not keep doing sets of 7reps!
Work up to a heavy set that you think you can get 7 Reps...then give it a go!!!
--------------------
FRONT RACK REVERSE LUNGE
2 x 20
3min Rest b/t
Use same wt. from last weeks set of 12 if possible...
------------------------
THIN AIR
3 RFT ~
50 D/U
35 Abmat Sit Ups
20/15 Cal Bike

Lizzy ~ 205# / 95# / 9:56 (5D/U + 75 singles each rnd)
Val ~ 135# / 95# / Completed
Z.Wendt ~ 275# / 115# / 9:48 (1:05 / 55s / 45s for bike)
tb ~ 265# / 115# / 9:08 (3:04 / 6:10 / 9:08 ~ Bike = 1:15(18) / 1:05(18) / 58s(19))
The Lord will give strength to His people, the Lord will bless His people with peace!
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1 comment:

  1. Shawn BrehmAugust 6, 2018 at 9:57 PM

    sb - 165# FS / 95# FR reverse lunge / 10:50(modified THIN AIR 3:28-7:18-10:50)
    Did last Fridays 5RM Front Sqauts instead of Sqauts.
    Thin Air was:
    40 air squats-30 ab mat sit ups-20 floor press @ 75#-10 cal bike

    ReplyDelete

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