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Wednesday Sept. 28, 2011

Huge Improvements!

 

Calling all Vegans! Check this article out and get real.

Squat Clean 5, 3, 2, 2, 1 Rest 3 minutes b/t efforts

 

3 Rounds for time:

  • 50 squats
  • 10 pull ups
  • 10 ring dips
  • 10 hang Power clean 135# / 95#

Congrats to the following athletes on crushing their old 1 RM in the Clean.

Nick M. from 195# to 215#

Scott P. from 115# to 145#

Cindy “Shit’s Tight Yo” Ackerman from 105 # to 130# (professional wrestler nickname)

Jeremy from 130# to 155#

Dk from 185# to 195#

These gains are significant for just a month.

New 1RM for squat cleans:

Tayler 115#

Galo 165#

————————————————–

Melissa 12:23

Heather 9:13

Danielle 11:58

Kimi 10:37

Seth 12:10

Sara 10:40

Lisha 11:54

Nick 11:10 Rx

Scott P. 14:33

Cyndi 12:06

Heidi 10:37

Michel 13:15

Laura R. 11:33

Melissa 11:27

Cindy 11:59 Rx

Jeremy 12:20

Dk

Tom 13:11

Julie 14:30

Tracy 9:02

Sharon 11:50

Tawnya 12:31

Lynne 10:33

Jill 13:45

Nicolle 8:23

Jamie 11:15

Katie 11:09

Jolene 10:40

Tayler 11:42

Jenna 8:36

Erica 13:20

Wendy 11:36

Bill 13:12 (mod)

Galo 9:17

 

 

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Elements

“Mini Fran”

15-12-9

Pull Up

Thrusters

Laura K.

Bill T. 5:06

Michael 5:13

Laurie 6:39

 

 

 

 

 

 

 

 

 

 

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