A. Work up to a heavy set of 5 in the press, then using that same weight, do 3 sets of 3 with a slow negative, this time using the push press to get the weight up.
B. For time:
50 Burpees;
then 3 rounds of: 12 ring dips/ring push-ups/push-ups and 20 Russian KB swings;
then 20 mat jump burpees.
The gym will be open the usual hours tomorrow, Nov. 12. 9AM, 12 noon and then 4-7PM.
Correction to that — no 9 am class tomorrow. I’ve sent out an e-mail to everyone, and the official story (as of now) is in there.
Colin
Get well!
Trevor
A) I love presses…in particular, push presses! 75# for my heavy set of 5, which is heavier than my 1RM. Very pleased with that.
B) I just have to say, Hilary is quite brutal with modifying activities (I’m not complaining, just stating a fact). 14 laps of bear crawls instead of 50 burpees. Push ups on 16″ box, RKBS with 44#. 20 step ups with knee up per leg with 2 10# weights instead of the burpee mat jumps.
Thanks, Hilary for coming in to coach us, and Colin, for planning workouts for us even when you can’t be here.
A. Got up to 90# x 5, which was unplanned and I’m sure a PR. Was hoping for 85. I guess sleeping all day yesterday was helpful :). The push presses with slow negatives felt good.
B. I think Colin’s near death experience has made him want to push us harder :). 13:21 doing chest-to-deck push-ups and 60# swings. Brutal. Was fun working out with the noon ladies.
A) 85#
B) 13:41 60# RKBS