ICR 7

Thursday Oct 18 2018


The first of our new Gymnastics classes is today at 4:15pm. Our focus for this month will be the pullup. 
If you can't do 10+ strict pullups in a row, let alone one, this class will get your on your way!
1.) Every 2:30 for 5 rounds, 3 Push Press adding load each time to find 3RM
*2.) Back Squat/Squat Jerk/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts take the 5 rounds to establish one.
1.) ICR 7
10 min AMRAP
5 Front Squats (From the ground) 205/145
10 GHD Situps
15 Wall Balls 20/14
10 GHD Situps
*2.) Every 2 min for 10 min
15/10 Cal Assault Bike
10 Burpees
*3.) For Time, Wearing Weight Vest:
60ft Shuttle Run (30ft segments down and back)
10 Jump Squats
90ft Shuttle Run
20 Jump Squats
120ft Shuttle Run
30 Jump Squats
150ft Shuttle Run
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Derek Zehms57d

ICR-7 😎

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4 rds @125 at home
Ab mat sit ups& db thrusters instead of wb. Did a 5rm pp^95#
3 and a half rounds
70-85 (failed last set at 90# 🤷🏼‍♀️), 85#, med ball clean. Nothing feels good today
3 rds + 1 FS
95# PP
5 rds + 15 WBs
145 PP
4rds, 125 squats.
Pp 125#
3RM @ 280#
4 rds 125# and GHDs to just below parallel
120# 3RM
4rds in 10:30 min
4 rounds
105#FS, GHD to //. PP ^90#.
3 + 10 GHD @ 105#
3RM PP ^ 110#
3 + 4FS @ 185# (because i'm a jerk and dropped the stupid bar)
165# PP (after two attempts at a set of 3)
9 GHD short of 4 rds
^85# PP. 95# FS. 10# WB.
Interval running: 800m 4:30 400m 2:11, 400m 2:13, 400m 2:18, 200m 1:00, 200m :56 200m :59, 200m :57, 100m :33, 100m :24, 100m :24, 100m :24, 100m :28
3 rep PP at 215#
4+15 Wallballs
225lb 3 Rep Push press (10lb PR)
2rds + 11 GHD
110# PP
10 ghds shy of 4 Rds 115#
PP to 100#
4+5 FS+1 ghd 125#
Deadlifts ^215# instead of PP (shoulder PT yesterday)
4 + 15WB RX - THAT WAS FUN!
PP ^ 130#. Midline circuit - 7 SPU, 10 rev hyper, 1 min pLank x 3 rds. Vested shuttle run. Mob.
4 + 4 WB (half ab mat half ghd)
PP ^ 225#
4 rounds. 95# fs, 12# wb. 80# push press 5 rep.
5 rounds exactly
Push Press triples: 185, 195, 205, 217 PR!, 220 PR! / *2.) complete with 50-54 seconds of rest every round / 3 rounds of 50 meter sandbag bear hug carry & 10 sandbag cleans with the 150# sandbag from 10/5/18 EC.
3fs into 4th round #105 Fs, ab mat situps instead of ghd with #14 wb
Push press to ^ #100
PP to 105 / 4 rds
105 fs to box/wb to parellel
3 rds (165 FS)
^145 PPx3
10 min: 1 DL -> 1 squat clean -> 1 jerk -> 1 OHS ^165# 4 rounds ( NFT): 5 strict PU, 50m DB lunge (50#), 50 ft hs walk, 10 DB OHS (5/5)
3 rds + 8 KB Thruster**
**Modified w/: SA KB FS (#30)/GHSU (=)/SA KB Thrusters (#18). PP: 20/22.5/25/30/30.
3 + 15 WB @ 185#
165# pp
3 rds + 18 GHD