Pardeemom

My life as a woman, wife and mother.

The Co-op

on September 8, 2014

Good afternoon. This morning was the first day as the Co-op. It was packed, 11 people including the coach! Great turnout. Sad I won’t be there tomorrow morning, but I’ll try to do the workout at home. Since there was so many people today we had to take turns lifting.

Alright Coopers, it’s our first workout!

A) Back Squat, 2×3@75%, 1×3@80%, 2×3@85%, 2:30 clock
B) Back Squat, AMRAP@70%
For today you’re going to perform 5 sets of 3 reps, followed by a “back off” set. Stick to the workout as Rx’d. If you finish your 5th set and find that it was challenging then perform part B at 65%, otherwise get as many reps as you can at 70%. Do not go over 12 reps for B. We currently only have a couple squat racks so we’re gonna need to partner up & share. On a 2:30 clock you’ll have plenty of time to change weights if needed.
+
8 min AMRAP: 10 DB snatch left, 50M shuttle run, 10 DB snatch right, 50M shuttle run.

Rest 8 min

8 min AMRAP: 30 Double Unders, 10 Burpees. (Bring your jump ropes!) If you don’t have DUs scaling options are 60 high knees jumps or 90 singles.

Also because there were so many people I got out of the gym really late! Thankfully I called the girls and they were moving around and almost ready by the time I got home. I’m hoping by the end of October I can sneak in a 5:30am Tuesday class here and there.

 

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