A. Back squat: 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85%.

B. For max calories/reps:

3 minutes max calorie row

Rest 3 minutes

3 minutes max double-unders

Rest 3 minutes

2 minutes max burpees. Make ’em fast.

A. Back squat: 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85%.

B. For max calories/reps:

3 minutes max calorie row

Rest 3 minutes

3 minutes max double-unders

Rest 3 minutes

2 minutes max burpees. Make ’em fast.

Worked out at 9am with Esther, Colleen and Melanie.

A) Back Squats 135×8, 145×8, 155×6

B) 48 row calories, 143 DU, 28 Burpees, fun one!

A. worked up to 107.5#

B.39 cal row, 51 DU’s ~ MAN!!!! I gotta get these yet!! and 29 burpees.

Was a great morning!!!

A. I’m at a slightly different point in this squat cycle, so I did 6 reps each at 190, 220, 235, 235 for the back squat, then 5 reps of the front squat at 155, 165, 185, 185.

B. Substituted the Airdyne for the rower – I got 73 calories on it. I had a good pace for the first two minutes, but wasn’t able to maintain it for the last minute. I’m still getting the hang of this machine.

120 double-unders. The wheels fell off for these. Did 40 reps, then essentially sets of 20 rather than going for max reps in a set.

39 burpees. These were a good mental challenge for sure.

Today I worked on my Clean & Jerks instead of squatting. Worked up to 115# . Huge thanks Colin for spending so much time helping me with my technique on these!

B. Did Max Calories on AirDyne – 49

Double Unders – 80 (Note to self: remember to double knot my laces!)

And 35 Burpees

A) BS 145#, 160#, 170#, 180#, 190#. Very impressed with 6 reps at 190#.

B) 44 cal on rower, 120 DU and 29 burpees

Also did some hang snatch and hang clean work first, before the back squats.

And ring dip work at the end.

Esther you had 49 calories on the rower (not 39), I remember cuz you beat me by 1 ðŸ™‚