We’re hosting the New Brunswick Weightlifting Provincials on Saturday. If you’re around, come and watch some amazing feats of strength and power. Our girls, Cara and Melanie, will be lifting at 1pm. We are also in need of a few volunteers (weight changers). If you can help for any part of the day, please let me know.
Bench Press – 15 min to establish 5RM
Bent Over Row – 15 min to establish 5RM
Cashout – 3 rounds: Max wall sit for 1 min, Max plank for 1 min
Bench Press – 15 min to establish 5RM
up to 115#
Bent Over Row – 15 min to establish 5RM
up to 110#
Cashout – 3 rounds: Max wall sit for 1 min, Max plank for 1 min
I’m sorry for what I said during wall sits… thanks for yelling at me Shawn
MOB + WU
Group WU
Bench Press – 15 min to establish 5RM
175#
Bent Over Row – 15 min to establish 5RM
165#
Cashout – 3 rounds
Max wall sit for 1 min
Max plank for 1 min – did Hollow Hold for 2nd rnd
WUx1 + Group WU
Bench Press – 15 min to establish 5RM
110-135-150-170-185
Bent Over Row – 15 min to establish 5RM
65-95-115-130-145
Cashout – 3 rounds: Max wall sit for 1 min, Max plank for 1 min
Bench Press – 15 min to establish 5RM
110Wu – 135 -150 -170 -185 -190 (5# PR)
Bent Over Row – 15 min to establish 5RM
75Wu – 115 – 135 – 155 – 165 – 175
Cashout – 3 rounds
Max wall sit for 1 min
Max plank for 1 min
Planks never felt so easy in comparison with wall sit. All rounds unbroken with exception of transition time.
Bench Press x 5
125 – 135 -145 -155 -165
Bent Over Row x 5
95 – 115 – 135 – 145 – 155 – 165
Cashout – 3 rounds
— Max wall sit for 1 min
— Max plank for 1 min
…what Trent said. Wowza
Bench press 5RM – 165
Happy wth this as my previous recorded 1 RM was 170…
Wall sits and planks unbroken, and ditto with what Trent said, I was thinking the same thing while doing them..
Mob
WU x1
Group Mob
Bench Press x5
WU @35#
55-65-75-85-95#(3)
Bent Over Row x5
[email protected] 35#
55-60-65-70-75-80#
Cashout: 3 rounds
-Max Wall Sit for 1 Min
-Max Plank for 1 Min
Open Gym: 9 K straight arm row, which was SOOO much fun. 🙂
mob wux1
group mob
bench press 5 RM
95×6 135×5 155×5 165×5 175×5
bent over row 5 RM
65×5 85×5 95×5 95×5 95×5
cash out
3 round
1 min wall sit
1 min plank
Open gym
Mob, WU, back squat WU 5×95#
Back squat
115×3 – 135×3 – 150×4
Wall balls 5×10
Shoulder press
65×3 – 70×3 – 75×5
Plank switches 5×10
Mobility
WU x1
Group Mobility
Bench Press x5
55-65-75-85-95#
Bent Over Row x5
55-65-75-85-95#
Cashout: 3 rounds
1 min wall sit
1 min plank
5pm Open Gym
Mob + 3 rounds: 25 abmat situp/15 superman
EMOTM 7 mins – 6 GHD Parallel Situps
Rest 2 mins
EMOTM 7 mins – 8 Russian Twists 45#
Rest 2 mins
EMOTM 7 mins – 6 Strict Ring K2E
Rest 2 mins
EMOTM 7 mins – 8 Hollow Rocks
6pm Class
WUx1 + Group Mob
Bench x5
135(x10)-155-175-185-195×3
Bent-Over Row x5
135-155-165-175-185(PR)
3 rounds: 1 min Wall-sit + 1 min Plank
– planks unbroken, wall sits 60, 25+20, 20+20sec
MOB + WU x1 + 600m Straight arm row for Team 5
Group Mobility
Bench Press x5
95-135-145-155-165# (PR)
Bent Over Row x5
95-115-145-155# (PR)
Cashout: 3 rounds
1 min wall sit
1 min plank