Monday 140505

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What a big weekend for Rubiconer’s Doing Good!
Thanks to all who did, all who helped and all who contributed!

 

Strength:

The following percentages are based off of your Working Max (the only number we ‘work’ with, capiche?). If you do not have a ‘Working Max’ or have not quite found your fully functional Back Squat, please ask your coaches to explain how we determine your max safely and efficiently or what corrective work will get you to want to show the world your lovely squat!

  • Back Squat

    • 65% x 5
    • 75% x 5
    • 85% x +5

    Ancillary Work:

    • Glute Bridges: find 8 rep max, record for future work.

Conditioning

  • 40 Wall Balls
  • 100m Run
  • 30 Wall Balls
  • 200m Run
  • 20 Wall Balls
  • 300m Run
  • 10 Wall Balls
  • 400m Run

6 comments to Monday 140505

  • John Balthis (JB)

    HBBS: last set 315#x5
    Glute-Ham Bridge: 225#x8 (2x)
    WOD: 11:38

  • Ben W.

    HBBS: up to 210×8
    Glutes: up to 155 (time)
    WOD: 10:42 rx

    be quick getting your wall balls! slam balls suck as wall balls.

  • Lara

    HBBS: last set 123×7
    Glute bridges: 133×8
    WOD: 12:59 I didn’t expect the runs to be my least favorite part of this workout.

  • James W.

    Squat – 195 (have been doing more running lately and my squat numbers have been going down… I feel like squat strength and running stamina are inversely related), Glute bridge – 115, Wall balls/run – 9:32.

  • chef

    James, eat more cheeseburgers. A lot more. It will solve two problems for you INSTANTLY!
    1. Your squat will go back up. 2. Your mouth will be full and you wont be able to complain about running.

    Voila! ;-)

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