To keep you posted on my progress, partly due to your training, I have been PRing every week. I hit my old Hang Clean PR (185) for 5 reps 3 days ago, nailed 315 for 3 on squats yesterday, and DLed 305 for 2 last week. — Jacob
I am really looking forward to seeing some new faces along with the “strong and the brave” people who have improved their lives through the AWE Center in 2009.
We have lots of new equipment, so get ready to learn lots of new things and make even faster progress in 2010!
Today we’ll talk a little about the program and then do a little weightlifting….Press, Push-Press and if we have time the BW Squat.
4:45pm (times a little slower as 3 people using rower)
3 rounds
row 400
21 #35 kb Swings
12 ring rows:
karen: 19:49
stacy: 19:42 (200m push-ups)
angela: 18:28
4:45pm
we used the rower as the timer 500m with rope skip, kb swings, sit-ups, press & lunge steps for max reps
jim: 144.9
karen: 214.3
nancy: 220.9
barb: 230.5
angela: 216.2
stacy: 237 (300m)
16th December 2009
at 5:42 pm
angela: 5:54 #65 18"
staci: 5:49 #20kb green step
nancy: 6:30 #65 18"
chris: 10:42, 20-15-10-5 #12 db bp alternating with 100-200-300-400m row
barb: 7:49 3 rds 200m row, 10 #12 db bp 10 step-ups 18" 12 "