Monday - Regional's week PDF Print E-mail

A1. Back Squat 3,3,3 ; rest 2 min (regional competitors 85% effort)

A2. H.S.P.U's  amrap x 3; rest 2 min

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B. For time:

2 k row (Regional competitors row at game day pace for Regional work out #2, establish your pace)

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+1 #15 2012-04-23 22:32
A1) 175, 185, 195

A2) 15, 13, 15 (kipped all of 2nd and 3rd sets - half and half 1st set)

B) 8:54 at 2:15 pace
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0 #14 2012-04-23 21:20
A1) 225,230,235
A2) 14,11,8 1ab mat
B) 7:01
Fun times!
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0 #13 2012-04-23 20:42
huh? no way Kales...that wasn't me! I'm 'cisco' on here - no post for today - food poisoning....
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0 #12 2012-04-23 20:37
A1) 145, 155, 160
A2) 6, 6, 7 with two ab mats

B) 7:58:03 Thanks for the push Michelle!

Ummm Sylvia... You did 265# for your back squats?1? Wow- Well done girl. Awesome effort.
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0 #11 2012-04-23 20:35
A1) 225, 230, 235 (new PR @ 235 )
A2) did DB press with 45#
12,12,10

B) 7:34

Awesome workout!
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0 #10 2012-04-23 20:29
A1) 185,195,205 felt good !
A2) 15,13,11. All kipping. Practiced for Diane

B) 8:26 game day pace. Felt great !
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0 #9 2012-04-23 20:26
A1) 245, 265, 265
A2) 10, 8, 8: 1 ab mat

B) 7:27
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0 #8 2012-04-23 19:52
And I have a few passes to regionals up for grabs....message me if you want one at 778-987-1979
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0 #7 2012-04-23 19:49
135, 140, 145
11,11, 10 - mod with 2 ab mats

8:06.5 - should have gone out a bit faster in the first 1000m.

Great job Kales on the row
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+1 #6 2012-04-23 19:05
Back in the saddle again! Good to see you all....missed you!
A1) 85-85-85
A2) 15-16-8 piked

B) 8:39min
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