Shoulder Press x5
55-60-65-70-75-75%
Weighted Pullups x3
5 sets
Cashout – 50 Plank to Cross Toe Touch (2 count)
We are honoured to be selected at one of the top 3 gyms in Moncton in 2018. Let’s keep it that way for 2019 🙂
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Shoulder Press x5
55-60-65-70-75-75%
35-40-45-55-65-65#
Weighted Pullups x3
5 sets
Negatives need to work on bottom half
Cashout – 50 Plank to Cross Toe Touch (2 count)
Mobility, 5-min Bike, Warmup x1
Back Squat
x5 – 135-170#
x2 – 200-220-235-250-270-285-300#
GHD Back Extensions – 3×10 reps
GHD Ham Raises, Neg – 4×5 reps
2 rounds for time:
30 Air Squats
30 Down-Ups
= 5:54
Shoulder Press x5
55-60-65-70-75-75%
55-75-85-115-125-125
Weighted Pullups x3
5 sets
1 strict + 2 negatives each set
50 Plank to Cross Toe Touch (2 count)
Please cancel my 4:00 class. Thanks…
Shoulder Press x5
55-60-65-70-75-75%
75-80-85-95-105-105#
Weighted Pullups x3
5 sets
10-15-25-35-45#
Cashout – 50 Plank to Cross Toe Touch (2 count)
mob wux1
shoulder press x 5
65-70-75-80-85-85
weighted pull up x 3
( ring row with 18 in box )
2 strick pull up
cash out 50 plank to cross toe ( 2 count )
WUx1 + CS
Shoulder press x 5
65-70-75-80-85-85
weighted pull up x 3
30-35-40-50-55-60 (kettle bells)
cash out 50 plank to cross toe ( 2 count )
Thanks Shane!
OG
Clean practice
Built up to 235#
EMOM 12mins – 1 clean @ 235#
55 Deadlifts @ 235#
Did two sets of 12 then sets of 5, beurk : p
Good to be back after a week+ of being sick.
Shoulder Press x5
55-60-65-70-75-75%
20-25-30-40-45-50#
Weighted Pullups x3
2 sets of Banned pull-ups attempts (I think I got one, but was fun to try)
3 sets of hard ring row
Cashout – 50 Plank to Cross Toe Touch (2 count)
Shoulder press. Percentages based off 180# x5
95-105-115-125-135-135
Then pull up practice
The toe touch things
Box Jump Clinic
Broad Jump Practice … All the broad jumps.
Power Lifting
Deadlift
125 x 5
150 x 5
180 x 3
210 x 3
240 x 3
270 AMRAP = 4
Glute Raises x 12
95-105-115#
50 ABMAT Situps
50 Supermans
25 Russian Twists 15# plate
Bike 10 cal
MOB + Group
Shoulder Press x5
75-85-90-100-105-105#
5 sets Weighted Pull ups x3
15-25-30(f on 3rd)-25-30#
CO was “fun”
Shoulder Press x5
55-60-65-70-75-75%
25-35-40-45-50-55#
Weighted Pullups x3
5 sets
Cashout – 50 Plank to Cross Toe Touch (2 count)