07/02/2012

This week we have a few schedule changes. Wednesday we will have classes at 8am and 9:15am ONLY. Thursday there will be no open gym.

Strength
Low Bar Back Squat
1-3 Warm-Up Sets
Take 3-4 sets to work up to a set of 5, heavier than last week.

Partner Glute-Ham
3×8

Conditioning
30 Kettlebell Swings
50 Lunges with Kettlebell
20 Kettlebell Swings
50 Lunges with Kettlebell
10 Kettlebell Swings

If time permits, Accessory Work
 

7 Comments

  1. Lauren 07/02/2012, 11:18 am Reply

    Ahhh feels so good to be back!
    LBBS sets of 5 @ 85, 105, 125, 155, 165
    Partner Glute Ham 3×8
    For Time: 30 swings (35#), 50 lunges w/KB (35#), 20 swings, 50 lunges, 10 swings
    Time: 7:58
    Per MK Rx would have been 35# for this WOD sooo I’m glad I put the 44# back. I used 35# but proably would have been ok with 40. Lunges are awkward with a KB for sure. Did the first set of 50 unbroken and then the second in sets of 15, 15, 20. All swings unbroken.

    • Heather A. 07/02/2012, 11:53 am Reply

      Yay! You’re back :)

    • Kristin 07/02/2012, 6:54 pm Reply

      Welcome back married friend!!!

  2. Heather A. 07/02/2012, 12:22 pm Reply

    I shared a bar with Paul A. today for squats. He is not as nice as Lauren. I worked up to a set of 5 @ 165.

    Partner glute ham – 3×8, working on holding as long as I can before I drop.

    For the WOD – I’m glad I saw that Lauren used a 35# or I would have picked up a 40# or 44# for sure. This WOD was way more challenging than it looked. KB swings were pretty smooth sailing with a 35# since I’ve been regularly using the 40 or 44 recently. Lunges were tough (and I love lunges). The hardest part was trying to figure out how to hold the KB. I took short breaks throughout this but never stopped for more than 5 or 6 seconds at a time. I finished in 7:30 ish. I can never remember my time. My legs are like jelly now.

    • Kristin 07/02/2012, 6:55 pm Reply

      I bet it was a great day for Paul A. since he got to share a rack with you… I mean you are the Queen of Squats!!

  3. Kristin 07/02/2012, 6:53 pm Reply

    LBBS: 63, 73, 78, 88#

    Glute ham raises: 3 X 8

    WOD: I used 35# which was great for swings and I did all sets unbroken but it made the lunges hard! I had a hard time figuring out how best to hold it during the first set but once I figured it out the second was much easier. I finished just under 6 minutes….

    Great job 5:15 class!!!

    • Anonymous 07/02/2012, 9:03 pm Reply

      You go girl! Awesome time!

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