Triplet

Tuesday Jul 24 2018


All pre-ordered shirts are labeled and out on the table by the whiteboards.
We did order a decent amount of extras so if you want to represent Tom Fam, now's the time to grab one ($25). Ask a coach to take a look at what is available (located in Justin's office) and you can pay cash or have it charged to your account!
1.) Triplet (modified)
 For time:
 24 GHD Sit-ups
 12 Chest to Bar Pull-ups
 50m Sandbag Run 
 18 GHD Sit-ups
 9 Chest to Bar Pull-ups
 50-meter sandbag run
 12 GHD Sit-ups
 6 chest-to-bar pull-ups
 50-meter sandbag run
 Time cap: 10 minutes
 Use 45lb/25lb plate if no sandbags available.
2.) 1 Back Squat every 2 minutes for 6 rounds @ approx. 90%
*3.) 5-4-3-2-1
Bench Press 
Deficit Handstand Push-up 3x45/2x45
note: the bench press should be heavy but do able in the sets unbroken, scale accordingly
*4.) 200m Dumbbell Overhead Walk 50/35lb each hand
note: every time the dumbbells are put down complete 10 burpees over dumbbells
*5.) For Time: 50 Medicine Ball Cleans 25/16lb

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Megan Vogel63d

This looks fun. Want to do it when I get back!!

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Hannah Fameree63d

It was super fun!!!

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Bruce Hoffort63d

How's your back squat looking these days? (Wondering if I can pop-off about my 265# today or not)...

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Megan Vogel62d

You got me on squat. I got you on clean Mr. Hoffort. Let’s meet for a dual in 3 months. Winner takes all. :)

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Whiteboard
~6:45 ub big log
200# bs
Banded chest to bar. Heaviest sand bag. Back squat at 150# (heaviest post surgery). Med ball clean rx but didn’t keep time. 200m db overhead walk (one set of burpees right at the end)25#
225# BS
6:41 Situps, Green Band C2B
305#x6 BS Bench 145#
Ab Mat w/20# WB, log run 385# BS
Abmat SU’s, green band C2B, 175#BS
7:39 scaled
50% bands, 50% without on C2B. Situps. Ass bike. Worked up to 265# on BS. Is 96% of PR, but who’s counting? 🇨🇦🇺🇸
4:45 RX 330bs
4:29 (125sandbag); 305 bs
5-4-3-2-1 Bench-225 Deficit HSPU
8 cals on the assault bike instead of run, still having those ankle problems
7:38; green banded c2b
155# BS
GHD to //. BS 165#(3reps), 175#(2 reps), 185# (1 rep x 4 sets)
6:24. c2b with red band
155# BS
5:49 (120# sandbag)
BS: 315 (2f) EC: Bench/HSPU
265# bs. Failed at 5&6. 😢
6:46 10# abmat situps
301# BS
5:46 w mods
👶🏼 mods: kbswing 35#, c2b w green band, no weight for run // 3 BS @ 95#
Did on Thursday: 6:39 50# sandbag
7:09. Damn C2B.
BS 225# then hit a casual triple on my last set 😂. Bench 120/deficit HSPU, DB OH walk (10 burpees), 50 medball cleans 1:50, double hanger
Read "Chasing Excellence"
5:10 c2b with green band
Bs # 155-175
225 BS; Bench/HSPU work
7:23 (c2b poor, ghd to //)
6x3 bs at 155#
12 mile ruck
2:34 DED
**#15 AMSU/SO close C2B/100m SkiErg. #45->#47->#50 DB BOR×5}×6. Lots of knee rehab!
5:05 205 BS
EC 3 @155 for 4-2 and 135 for 5&1. EC 4 with 40lbs
50’ 70# KB farmer carry; 4x325, 2x335