Supreme Kai

Friday Jan 11 2019


 The second gymnastics class for January is today at 615 am!!!  Kelly will be leading class helping you work on all things handstand related.   This is a great thing to get some practice on heading into the Open workouts coming soon.   

If you can’t make it today, there will be one opportunity this month on Thursday the 17th at 415pm. 
1.) Every 2 min for 4 rounds
Back Squat
3@75%, 2@80%, 1@85%, 1@90%
2.) 6 Rounds
10 Toes To Bar
5 Thrusters 155/105lb
*3.) 3x10 Single Leg RDL 95/65
*4.) 21-15-9
Ring Rows
Ring Push Ups
*5.) 100/70 Cal Bike
-Every 1:30 get off the bike and do 10 GHD situps
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Stuff at work
9:08 85# thrusters
BS 105/125/135/145
8:28, 95# thruster
BS: 205, 225, 235, 250
Sit-ups & 155#. BS: 315, 335, 365, 385
365/395/425/445# BS
7:19. BS 365
5:14; BS-245,255,275,305
5:17 super scaled (sick)
Toes to j-cup, 65# thruster. BS- 105/125/135/155#.
9:22 135#
Up to 275#
BS: up to 315
7:15. 115# and hardly any toes touched bar
250/265/280/300. BS
4:48 scaled
Bs up to 285
Up to 385lb Back Squat
10:49, 95#
135-165# ... Does that count as a PR if 95# is 20# more than the last time I tried to thruster heavy? 🀨
9:43 @ home, after work at 7pm
Squats 155/170/180/190
BS 190/205/220/230, ASS bike/GHDS, ring rows/ring pushups, single leg RDL
175/185/195/205# BS
V ups and KB SA Thruster. BB backsquat. 35#. Say what?!? Reps of 10.
135-170# bs, 8:45 75# thrusters
Squats: 3 @ 285, 2 @ 305, 1 @ 325, 1 @ 350# / Supreme Kai complete in 6:50 / UB T2B first 3 rounds / UB Thrusters for all 6 rounds.
9:00 alternated t2b and toes to j cup #65 thruster ( sore hip)
5 squats per round #95, keeping it light
BS150-175/9:09
Bs to = / 80# and mod T2B too fluffy to get my T2B 😜
180-190-205-215. Assault bike/GHDS (75 cals @ 9:22/ 100 cals @ 12:25) For time: 1 mile run, 30 DB step ups (45#, 20”), 2k row, 30 DB step ups, 1 mile run 51:52
10:27 105# ugly T2B
165/175/185/195 EC #5
**10 V-ups/5 SA KB thrusters @#35 BS: bar (!!) @#100 5Γ—5 (added ##ea set), EC: 3Γ—10 RDLs + 10 banded lat pull in Hollow. πŸ”₯πŸ”₯YogaπŸ”₯πŸ”₯
BS 190-205-215-230#
Up to 335#