Monday, October 22

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1.  Back Squat
work up to a 5 rep Heavy

2. Back Squat 
5×1 with 110% of your 5 rep heavy, rest as needed between sets.

3. "Gwen"
15-12-9 unbroken Clean and Jerks, not for time.  Use the most weight possible.

4.  GHR
3 x max rep Glute Ham Raise.


"When am I gunna get ha-uge?"

Comments

  1. Matt shaw says:

    On duty so we modified…
    BS 5 RM @ 225#
    BS 5 x1 @ 250#
    15-12-9
    Front squat to jerk @ 165#
    Could not do them unbroken. Sets of
    7-5-3
    6-3-3
    5-4
    Big piece of humble pie on that! Got beat down!!!

  2. Bs 5rm – 300#
    Bs 5×1 – 330# with spot help from shaw
    Front squat w/ jerk – 185#, very broken
    First set 5,3,3,4 – second set 4,3,3,2
    Last set 5,4
    I realize it said unbroken but I quickly learned that wasn’t going to happen. I still feel adequately ruined. Done with shaw at Tusayan house of power (10 x 12 room) filled with pain and anguish

  3. Back Squat, 5RM: 208#
    Back Squat, heavy singles: 228#
    Gwen: 105#
    GHR: 13- 10- 10

  4. I forgot to add that I’d also like to know when I’m gonna get ha-uge…

  5. On 10/25/2012
    BSQT Heavy 5: 215#
    BSQT 5 x 1: 235#
    Gwen: 125#

  6. Only able to complete Gwen today, no time for the rest.
    105#

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