A. Behind the Neck Jerk; 50%x3; 60%x3; 70%x3; 80%x3x2
B. Romanian Deadlift x6x4 @4011
C. TGU x 2/side x 3 sets
Accessory Work
Uneven Carry x 200ft (switch at 100) x 3 sets
Banded Face Pulls x 12-15 x3
Conditioning
Assault Bike 2 minutes @85-90%
Rest walk 1 minute
x 5 rounds
Rest 5 minutes
x 2 sets
A. 135/155/185/205
B. 185/205/185/185 (wanted to keep these strict on the tempo)
C. 62# Bell
D. 70# KB in down hand, 50# DB in top hand
Green band on face pulls
Conditioning: loved this piece. Finding my rhythm on the bike lately.
RPMS: 64-66
32/31/32/32/34
Then
RPMS: 66-68
32/33/33/34/36
Great day of training, especially with my knee hurting
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A. 100/120/140/160
B. 160
C. 44
Accessory
44# up, 62# down
Skinny green band
Bike
27/22/21/24/25
24/23/22/22/23 cals
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55-60 RPM
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A. 105/125/155/160#
B. 160#
C. 44#
Accessory work
44# overhead
62# farmer carry
Skinny green band
Assault + Battery Bike
* really proud of myself for staying consistent with these. It’s a long road but we’re SLOWWWWLY building that engine. Stayed around 50 – 60 RPM.
20/20/20/21/21
20/20/20/21/23
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Lol. Took me a second to get the + battery.
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A: 85/100/120/135
B: 155
C: 32#
Accessory
32# and 54(?)# kettlebells
AB
28/26/25/24/27
24/25/23/23/25
Yays: didn’t quit and kept going w AB. Trying to learn how to meditate while doing it. Again, great crew today!
Nays: no nays today. Happy i was able to show up.
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A. 95-135-155-165 (Last set wasn’t pretty.)
B. 165-170-175-185
C. 16kg
Accessory Work: Done
Conditioning: Done on my indoor trainer.
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2018 Goal – Attempt to keep up with the women of FRCF. Y’all are amazing.
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A. 95 – 115 – 135 – 150
Did the bike first, and my legs were jello. These jerks were UGLY.
B. 145 – sets of 6 – probably went a little too light
C. 26# kb – not very coordinated
Uneven carry- 35# and 50# DB
Conditioning
29 – 27 – 27 – 26 – 25
27 – 27 – 26 – 26 – 25
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A. 83/98/118/133/138
B. 153
C. 35/45/55
Accessory Work:
Uneven Carry: 35 & 55
Banded Face Pulls: done
Conditioning:
21/22/23/24/23
22/23/22/21/23
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