Kill It!!
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| New Student Leader (Prince Pigeon) |
Attendance: Stanich, Jack, Taegan, Bell, Robert, Benton, G, Jesse, Powers
A: EMOTM x12
5 Hand Stand Pushups 5 for the first 5 then 4 for 1 and finished off with 3 (47 total... I just at those)
B: For time @110%
25 Double Unders / 75 Single Unders
25 KB Snatch
25 Burpees
25 Double Unders / 75 Single Unders
Times:
Stanich - 4:40
Jack - 6:08
Bell - 5:10
Robert - 5:30
Benton - 2:26
Glap - 3:02
Jesse - 4:30
Powers - 5:28
Today was pretty fun. We got to workout in my favorite place so I was happy. The second part was very short but it was intended to be at 110% which means you should see pink after you were done. If we all got better at double unders we could probably shave a few minutes off this time: note - Powers, G, and Stanich all got sweet new ropes and can practice whenever they want!! Hamza didn't show up again. Bell got him sick (Seemed fine yesterday). Hopefully he catches up on some sleep. He was a train wreck yesterday (highlight: letting go of the bar in the hole of his squat). Highlight of the day today was team stretching at the beginning. I miss that and think we need to do it more.
Announcements:
1. I will not be leading fit club tomorrow. We will be playing staff basketball in the morning. If you want to feel talk to Matt Powers and he can lead you through double under practice and maybe some abs on the deck.
2. Matt Powers is the student leader of fit club. Please contact him if you have any concerns or cannot make it to fit club. Other responsibilities will be handed to him later.
3. We got new wrist bands... They are cardinal in the spirit of Antioch High School.
4. Don't be married to the workouts for Thursday and Friday this week. They are subject to change.
5. Next week we are going to do maxes and take week 10 off completely. We have been working really hard and need to rest. This means we actually have to eat clean and sleep for more than 8 hours a night. It is much needed.
Snatch 3 sets of 1 @ 95% 175
Snatch Grip Dead Lift 3 sets of 3 @110 205
5 rounds for time
10 Burpee
7 Dead Lift @ 275
30 Double Unders
Rest 1:1 (if it takes 1:00 to do a round rest for 1:00 and so on)
Time: 9:00 Flat (Finished about 20 seconds after Angelo which is good. But he was DLing 315... it's a little different).
5 Hand Stand Pushups 5 for the first 5 then 4 for 1 and finished off with 3 (47 total... I just at those)
B: For time @110%
25 Double Unders / 75 Single Unders
25 KB Snatch
25 Burpees
25 Double Unders / 75 Single Unders
Times:
Stanich - 4:40
Jack - 6:08
Bell - 5:10
Robert - 5:30
Benton - 2:26
Glap - 3:02
Jesse - 4:30
Powers - 5:28
Today was pretty fun. We got to workout in my favorite place so I was happy. The second part was very short but it was intended to be at 110% which means you should see pink after you were done. If we all got better at double unders we could probably shave a few minutes off this time: note - Powers, G, and Stanich all got sweet new ropes and can practice whenever they want!! Hamza didn't show up again. Bell got him sick (Seemed fine yesterday). Hopefully he catches up on some sleep. He was a train wreck yesterday (highlight: letting go of the bar in the hole of his squat). Highlight of the day today was team stretching at the beginning. I miss that and think we need to do it more.
Announcements:
1. I will not be leading fit club tomorrow. We will be playing staff basketball in the morning. If you want to feel talk to Matt Powers and he can lead you through double under practice and maybe some abs on the deck.
2. Matt Powers is the student leader of fit club. Please contact him if you have any concerns or cannot make it to fit club. Other responsibilities will be handed to him later.
3. We got new wrist bands... They are cardinal in the spirit of Antioch High School.
4. Don't be married to the workouts for Thursday and Friday this week. They are subject to change.
5. Next week we are going to do maxes and take week 10 off completely. We have been working really hard and need to rest. This means we actually have to eat clean and sleep for more than 8 hours a night. It is much needed.
PM WORK!!
Snatch 4 sets of 1 @ 90% 165Snatch 3 sets of 1 @ 95% 175
Snatch Grip Dead Lift 3 sets of 3 @110 205
5 rounds for time
10 Burpee
7 Dead Lift @ 275
30 Double Unders
Rest 1:1 (if it takes 1:00 to do a round rest for 1:00 and so on)
Time: 9:00 Flat (Finished about 20 seconds after Angelo which is good. But he was DLing 315... it's a little different).
I'm so jealous and want to be working out with you all again :(((
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