BENCHMARKS / "THE GIRLS"

CASEY DEREK KOCHEK SAM
Angie 23:27 0:00 0:00 0:00
Cindy 0-rds 17-rds 0-rds 25-rds
Elizabeth (95#) 11:48 0:00 9:05 9:18
Fight Gone Bad 297 207 272 305
Filthy Fifty 23:29 0:00 0:00 20:29*
Fran 4:53 5:35* 9:20 5:39
Grace (115#) 4:32 0:00 4:06 4:03
Helen 9:29 9:16* 21:42 8:58
Jason 23:20 0:00 0:00 25:20
Michael 17:13 20:55 0:00 17:44
Nate 12-rds 0-rds 0-rds 10-rds*
Mile Run 6:35 5:15 5:58 5:36
Clean & Jerk 175 lbs. 130 lbs. 0 lbs. 170 lbs.
Deadlift 275 lbs. 0 lbs. 0 lbs. 275 lbs.
Shoulder Press 125 lbs. 0 lbs. 0 lbs. 130 lbs.
Squat 250 lbs. 0 lbs. 0 lbs. 240 lbs.

4.03.2008

3/01 workout

Heavy Day

4 supersets
6-8 KB/DB swings
20 SLSU
*Sam - 60#x8, 70#x8, 80#x8, 90#x8
*Casey - 50#x7, 55#x8, 60#x8, 70#x8
*Chris - 45#x8, 50#x8, 60#x8, 65#x6

Barbell Complex
3 hang cleans
2 front squats
1 push press

Casey + Sam - 115#, 125#, 135#
Chris - 115#, 115#, 125#

3 supersets
5-8 Bent-over rows (115#, 125#, 120#)
5-8 Piston DB press on swiss ball (60#, 60#, 60#)
5 Single leg squats (bodyweight)

KTE ladder
1,2,3,4,5,6,7,8 (Casey + Sam)

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