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A) Front Squat 5x5 @ 55%, 63%, 70%, 77%, 85% of 1 RM ( for 1 RM  front squat, use 85% of your back squat); rest 120

+

As many rounds in 5 minutes :

10 kb swings 1.5 pood/ 1 pood

10 pull ups (modification - use band)

Rest 3 minutes

+

For Time : 50 wall balls, 20#/12 #

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Comments  

 
0 #20 Toddler 2010-02-17 07:57
140,160,180,195,215(2reps)

kb/pullup 6 rounds

50wb-1:53(unbroken!) just kidding they were broken at some point. ya I'm talking to you pete k !!
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0 #19 Kim 2010-02-17 07:56
Front squat

3 rounds with just the bar.
40,45,55,&60

KB swings with the baby pood + jumping pull-ups=8 rounds of 6 instead of 10.

Wallballs was 4:32 in no particular sequence unless you count missing the target and hitting myself

Thanks for being such a supportive herd of dudes.
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0 #18 Karolina & Sonia 2010-02-17 07:24
Forgot to add that our balls were 14. lol Just this justify our shite times.

Don't worry pops... we'll work on these.
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0 #17 Tim 2010-02-16 23:23
Front Squat - 155 - 185 - 225 - 245 - 265

I'm trying to focus on elbows up on my front squat. SLowly but surely Pops

KB Swing + Pull Ups - 5rds + 10kb's

Wallballs - 1:38
Then I went Hockey and felt surprisingly good! I was warm at least.
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0 #16 Mark 2010-02-16 22:55
Stayed light on the FS, wrist/elbow flexibility is pathetic.

135/155/175/195/195x5

Everything felt good except wrists.

Shoulders are still wonky so modified the program.
5, bicep style pull ups, 10 1.5pood kettlebell swings to eye level.

Complete 9 rounds + 10 swings. Felt really good, glad I listened to Popeye about the shoulder.

2:30 on the wallballs, first 30 felt great then I lost my flow and the ball was going all over the place!
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0 #15 Mitch 2010-02-16 22:50
A.Front Squat: 95,105,115,125,135 (relatively new to this movement)
B.10 KB (1.5 pood)+ 10 pullups: 4 rds + 7 KB swings
C. 50 Wall ball: 2:12

Good challenge! First time with the 1.5 pood KB and 20lb wall ball.
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0 #14 Seal 2010-02-16 22:35
Front squat: Working on technique. Thanks to Jason and Pete for the coaching.
65/75/85/95/125 Felt good. Flexibility feels better

KB + PU -- 4 rounds + 1 KB

PU went south quickly. Mitch and Pete were good pace and lap cars on either side

50 Burpees - 2:28

Overall good times!!
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0 #13 g 2010-02-16 22:25
A. 115, 130, 145, 160, 175

B. 6 rounds

C. 2:28
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0 #12 Pete K 2010-02-16 21:51
FS (5x5): 140,160,175,195,205
I backed off the wt on the last set... should have been 215 by the #'s but I chickened out. 205 was still a struggle but I got all 5.

KB/PU: 6rd + 11 reps (Thanks for pushing me Jason)

3min rest... forearms were well cooked.

WB's: 1:37 (unbroken)
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0 #11 Karolina & Sonia 2010-02-16 21:27
No doubt, where is everybody!!! Sheesh!

Sonia
Front Squat - 95, 110, 120, 135 x 1
KB Swing + Pull Ups - purple band - 4rds + 10 kb's, 3 kips
Wallballs - 3:32

Karolina
Front Squat - 95, 110, 120, 135, 150
KB Swing + Pull Ups - 4rds + 10 kb's, 6 kips
Wallballs - 3:52

Awesome job on Bowser!!!!
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