13.09.04

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Lubke’s Resisted Run Fun.

De-Load Week continues. Much to the chagrin of the masses.

Week 9 Training: 13.09.04

STRENGTH

A) Back Squat – E3M

5@65, 3×5@75

B) Front Squat – E2M

4×5@65

CONDITIONING

3 RNFT:

-50m Dual KB Farmer Carry (25 down, 25 back) @ 32/24 Kg

-20 x Shoulder Touches (Chest Facing Wall)

-5 x Strict “1/2” Muscle-Up

Notes: This piece is not for time. Do not even start a clock. Move through as smoothly and calmly as possible. Make everything PERFECT. The shoulder touches should be done with your chest facing the wall. Begin by performing a wall walk until you are as vertical as you can make yourself. Keep your hands directly under your shoulders. A “1/2 Muscle Up” is the pull over the rings. Pull into the low ring dip position – strict – and do not press out.

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29 comments on “13.09.04
  1. Jeff McElroy says:

    Buy-in: Test of patience while front desk clerk at LA Fitness in Rochester makes me explain 3 times why I don’t want a membership or a tour of the facility at 5am — ummmm, I think I can find the squat rack, Got to give him credit for persistence and knowing that his job is to sell memberships.

    A) 205/235/235/235
    B)195/195/195/195
    Conditioning complete, subbed for muscle ups due to no rings, not having strict muscle up, and rehab on bicep (lat pull down to hips, 3 sec pause)

  2. Jason says:

    A/B) Done
    Cond) Done — MUs (Jeff V’s) went 5 / 4-1 / 3-1-1

  3. drusellers says:

    A) Done
    B) Done
    Conditioning) Done

  4. vanlandingbad says:

    A) Beauty sleep
    Squats) Done
    Cond) Done. Love me some Jeff Vs…

  5. Jeremy says:

    Woke up this morning with a knee that had swollen up like a balloon. Ugh. Took the day off.

  6. A) Yes
    B) O Yes
    Conditioning: H to the E to the Double Hockey Sticks Yes

  7. Feliz says:

    Done
    scalled the Jeff V’s

  8. mlubke says:

    Tested out my heavy duty steel bumper by backing into a shiny new VW in the parking lot before class. +1 redneck points for welding my own bumper, -1 redneck points for poor truck backing skills so it’s a wash
    A) Done, B) Done

  9. Done, still cant do strict MU’s

  10. Kelli says:

    A. Done
    B. Done
    C. Done

  11. JeffT says:

    A) Done
    B) Done
    Conditioning) Done

  12. Andrew gray says:

    A) done off of #370
    B) done off of #315
    C) done

  13. A) Done
    B) Done
    C) Done

  14. Taylor Deering says:

    A) donzo
    B) donzo
    C) donzo …. FIRST STRICT MU, yay

  15. the Schrocks says:

    Linds
    A/B/C) Done

    Elliot
    A/B/C) Done

  16. Teo says:

    pm)
    A) complete
    B) complete

  17. Leyva says:

    A) done
    B) done
    C) done
    D) bench press 3×10@70%
    E) 4rds
    -3 MU
    -4 Ring Dips

  18. Kelly C says:

    A. Doneski
    B. Doneski
    C. Doneski

  19. Judy McElroy says:

    A) Back Squat: 5@225, 3×5@255
    B) Front Squat: 4×5@185
    C) Conditioning: done. Able to do 3 unbroken strict MU, rest 30s then two more, per round.

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