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

3/02 workout

Shoulder Circuit x1
Halo
Vertical Hand Step Up
Plate Raise + Truck Driver
DB Scaption
Shrugs
Lateral Hand Step Up
DB Parallel Push Press
Jump Rope Dislocates

Heavy Easy Day
Deadlift (5-8 reps @ 135#-160#)
DB Clean + Jerks
DB weighted pullups
Balance - plank, bridges

1 mile timed run

Sam - 5:36
Kochek - 5:58
Joe - 5:58
Chris - 6:10?
Casey - 6:35?

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