Call: Ben: 626 224-8717 or Marc: 626 733-2799

Tuesday November 5th

Strength:

Back Squat

5×3

Increase weight each set, resting 90 seconds between sets

WOD:

8 minute AMRAP:

12 KB Snatch 53/35 LBS

12 Lateral Jumps over the KB

12 Air Squats

Mobility:

Couch stretch and Olympic Wall Squat

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Back Squat

1×5 @ 60%

1×5 @ 65%

1×5 @ 70%

1×5 @ 75%

2.  Front Squat

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

3. Weighted Pull up 8×3 / 4x MAx Effort strict pullup

4.   Scale up Metcon to 70/53 LBS

3 Comments
  1. Kathleen Reply
    5:00 am Katherine- 5 RX Jennifer B.- 4+3 (13) Stephanie M.- 5+6 (18) Mike H.- 5 (slamballs) Jacob- 6+8 (44) Gina- 5+6 (18) Greg- 4+6 (26) Joanne- 5+2 (26) Ruby- 6+17 RX Ben- 5+4 (75# db) 7:00 am Mary- 5+9 RX (44) Cindi- 4+24 (18) Hrag- 4+6 (44) Lexi- 3+19 RX RB Mona- 4+11 (26)
  2. Kathleen Reply
    9:00 am Sara- 5+6 RX (44) Jeff- 5+4 RX Albert- 4+6 RX Joanna- 4+9 (18) Amanda- 4+11 RX Mike A.- 5+26 RX Chris R.- 4+24 RX Ricardo- 3+12 (35) Hugo- 4+15 RX Nasser- 4 RX
  3. Coach Josh Reply
    3:30pm Ashley Fe 6+11 RX April 5+6 RX Ryan 6+24 RX (53) RB Henry 5+4 RX Jose 4+8 (44) Tyler 5+10 RX Ashley Fa 5+25 Megan 5 RX 5:00pm Marc 5 RX RB TWR 4 RX RB Kristine 5+3 RX(35) RB Matt R Outlaw Garrett S 6+6 (Sub KB Swings) Brittany 6 (26) RB Ian 5+12 53-35 RB Mariam 5+3 (Sub KB Swings) 6:00pm Kyle B 6+1 RX RB Austen 4+11 RX(44) RB Andrea 3+29 RX Nora 3+7 RX Stephan 4+9 Rx RB Marianne 5+12 (26) Tony 5+32 RX MOB 5+33 (70) RX Bill 4+18 (44) 7:00pm Rob 5+6 RX Brilliant 5+6 RX RB Eric G 5+3 RX RB Carmen 4+18 (18) JR 4+2 (35) Xochitl 4+12 (26) Liesl 4+24 (26) Lauren 6+1 RX RB

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