Shoulder Press
Warm Up Sets
80% X 3
85% X 3
90% X AMRAP
All sets are based on 90% of your 1RM. Beginners do 3 sets of 10 reps.
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800m run
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21-15-9
TGU 53/35
Pull Ups (advanced to ctb)
GHD Sit Ups (beginners do regular sit ups or alternate)
+
800m run
Post time to comments.
Murph won 1st place for Best Lifter in the Open Division for 60kg weight class and Best Master lifter. Her total was 621lbs. She broke 3 of the GA State Records that she set in October 2012.
A1. 1 1/4 Back Squat @3111 5 X 5 Do 1 set then rest 30 seconds then do A2.
A2. HSPU on Bumper Plate or parellettes. Beginners do 30 sec HS Holds. Rest 2 min
WOD:
400m Run
21-15-9
DB Lunges 45db/35dbs
Burpees
Pull Ups
400m Run
What is a 1 1/4 squat?
Congrats to Murph for breaking National records in her first powerlifting meet. She qualified to go the the Master’s National in May and may just qualify for Worlds too!
Congrats Murph on setting National Records this weekend!
