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Monday, July 11, 2011

Tuesday, July 12, 2011

A. Handstands
Beginner: DO bodyline on back for 30 sec and bodyline on stomach for 30 sec.

Intermediate/advanced: 40 sec chest to wall x 3 sets; rest 2 min

B. Beginner: 20-30 sec chest to wall x 3 sets; rest 2 min

Intermediate/Advanced: 10 heel taps x 2 sets; rest 2 min.
10 Toe Taps x 2 sets; rest 2 min.


C. Testing: For Time
5 Rounds
5 Barbell Jerks or Push Press 165/110 lbs
5 KB Cleans 35/50 lbs You must hold two kbs and alternate cleans.

Please talk to your coach for scaling options.

Again, please post your weight, the number of rounds you did, and your time. Thanks!
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15 comments:

  1. AnonymousJuly 12, 2011 at 7:56 AM

    Does anybody have a favorite paleo pancake recipe that they would like to share?

    - Mieka

    ReplyDelete
  2. AnonymousJuly 12, 2011 at 3:44 PM

    7:37
    30 lb KB cleans
    110 Jerks

    Jane

    ReplyDelete
  3. AnonymousJuly 12, 2011 at 3:44 PM

    110lb jerks, oops ;)

    ReplyDelete
  4. BrendaleoJuly 12, 2011 at 5:26 PM

    7:10
    75 lb Jerk
    25 lb KB cleans

    ReplyDelete
  5. ChrisJuly 12, 2011 at 7:00 PM

    http://comfybelly.com/2009/12/fluffy-pancakes-20/

    We use this one. However I have started using dextrose to sweeten them instead of syrup/honey. I use the magic bullet and mix the whole thing...no need to do the egg whites separate unless u want to.

    ReplyDelete
  6. AnonymousJuly 12, 2011 at 8:25 PM

    Someone brought these to the gym one noon hour to share. They were excellent!

    http://www.health-bent.com/treats/paleo-sweet-potato-pancakes

    ReplyDelete
  7. Dot and MaeJuly 12, 2011 at 8:48 PM

    I did the push jerks at 95lbs, the KB cleans at 25lbs, and my time was 6:30.

    Lucy

    ReplyDelete
  8. AnonymousJuly 12, 2011 at 9:42 PM

    I did push press at 36lbs and KB cleans at 15lbs. Time = 5:38

    Trish

    ReplyDelete
  9. AnonymousJuly 12, 2011 at 10:16 PM

    6:50 115lb pushpress, 25lb KB's - Brent

    ReplyDelete
  10. AnonymousJuly 12, 2011 at 11:48 PM

    Thanks Chris and Wendy !

    I haven't tried dextrose before. I believe Matt Lalonde suggested it at his seminar. You were there right?

    - Mieka

    ReplyDelete
  11. ChrisJuly 13, 2011 at 6:55 AM

    Yep, pure glucose instead of having fructose in the mix. Although we usually put syrup on them, but if you had some kind of berry reduction instead you wouldn't need it.

    We have made the banana ones from the PB CB and the sweet patatoe ones too. I just find these to be the easiest.

    ReplyDelete
  12. AnonymousJuly 13, 2011 at 8:22 AM

    8:19
    145 lb Push Press
    40 lb KB

    Ken

    ReplyDelete
  13. AnonymousJuly 13, 2011 at 11:22 AM

    5 rounds of push press (65) and KB cleans (25) in 7:42

    Gerry

    ReplyDelete
  14. AnonymousJuly 13, 2011 at 11:28 AM

    5 rounds of push press at 55lb and kb cleans at 20lb

    Catherine

    ReplyDelete
  15. AnonymousJuly 14, 2011 at 7:33 AM

    my time was 5:00 min

    Catherine

    ReplyDelete

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