###### Strenth – Test

20 minutes to find 1 rep max back squat

Compare to September 1, 2014

###### Metcon

30 Power Snatches at 70% of your 1 rep max. Every time you break complete 2 Muscle ups or 4 Pull-ups

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It's where small group personal training meets functional fitness

20 minutes to find 1 rep max back squat

Compare to September 1, 2014

30 Power Snatches at 70% of your 1 rep max. Every time you break complete 2 Muscle ups or 4 Pull-ups

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1 RM HBBS- 305# PR

Metcon- 6:45 110# PS with 4 PU at each break

185 lb Back Squat PR

Metcon – 3:48 75 lb with 4 ring rows

175# LBBS – 25# PR

Metcon – 4:44 – broke twice – 4 C2B each time 65#

LBBS 230# PR

3:42 80#

20/ 4 KpPUs / 10

LBBS 225# PR

2:43 75# (17reps/4 pu/13 reps)

1RM HBBS 285# PR

3:36 85# (Broke 3 times: 12 RRs)

LBBS. Worked up to 173# cautiously. Haven’t squatted much. Felt good. No butt pain. Will see later.

3:44 63#

12/4PU/8/4PU/5/4PU/5

Failed at 245# (quite a bit lower than my pr. still recovering strength from illness).

4:32, I think

85#, broke twice (2 sm band bar muscle ups)

Did 255# on Back squat

2:43 75# broke twice

LBBS: 220# (20# PR! woo woo!) 225 ff

WOD: 2:49; 70#; all power snatch, no pullups. drop from the top then immediately reset.

1 rep Back Squat- 295 PR!!

MetCon: 4:25 @ 115. Only 8 pull-ups.

425 – 20 lb lifetime PR

445 – got 2 singles but just at parallel – hip crease not below knee

7:03 with 145 – 3 breaks

LBBS: 345 10lb PR!

Metcon: 9:39 @ 135 = 70% of Squat Snatch 1RM

Snatches were all unbroken each set and reps went as follows: 8/13/18/24/30

3 MUs every break and all but the last set unbroken. The last set was 2 & 1. Decided to do 3’s because that was the only difference between open & regionals.

LBBS went: 135 3 times/225 2 times/275/315/345 PR!/355 failed

355# BS = 5# PR!

I wasn’t actually going for a PR but I did the math wrong. Had more in the tank.

WOD: 2:32 at 115# I dropped every rep from the top quick resets and no pauses.

Did a few muscle ups just because.

5:30 WOD

125/175/195/215f/205/215/195/175

Previous pr was 225, haven’t squatted in over 2 months. Knee really hurts from rowing yesterday. Should be thankful I haven’t lost more than that, I guess.

4:23 @ 70% = 83#

split snatch drop from top, immediate reset. Had to break at 12/20/26 so three sets of 4 pull ups.

Worked until 195# tried 215 and 205 no pr haven’t does squats in a long time and I can tell April pr was 210#

WOD @ 75# 6:57?? Or :47 who knows

10 -2 bar mus w mini band /5- 2 bar mus / 5-2 bar mus / 5-2bar mus /5-2 bar mus

170# LBBS (5# pr)

3:46 @65# (1 break at 17 w/4 C2b)

Done 10/4

I meant 12/4

Back Squat PR# 143

3.55 53# RR

Did 1RM BS the next day 12/5/14.

LBBS: 315/330/347pr

Strenth – Test

20 minutes to find 1 rep max back squat PR 125#

Compare to September 1, 2014

Metcon 5:15 at 53#

30 Power Snatches at 70% of your 1 rep max. Every time you break complete 2 Muscle ups or 4 Pull-ups

[…] 20 minutes to find 1 rep max Back Squat Compare to December 3, 2014 […]