Friday, 7 July 17
Warm Up
Strength: Front Squat
3×3 at 70%
3×2 at 80%
2×1 at 85%
Metcon
3 RFT
20 Cal Row
12 Deadlift 155/115
9 Hang Power Cleans 155/115
6 Shoulder To Overhead(push Jerk) 155/115
Recent Posts
{"items":["5f959ad8151b4800174b6efd","5f908ffa68646800174cb2ec","5f8ee0662327700017c5fc8a","5f8e240b59f1c40017641a7d","5f8cc2b0ea0e860017924c36","5f873677cdeaa300175a8b77","5f8735ff92baf800178e3484","5f8633a49061070017b4708b","5f84b083a5efb400177a9e47","5f808ede1e36310017bc4e48"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":1000,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":11,"galleryMargin":0,"floatingImages":0,"chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCubeRatio":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"useCustomButton":false,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryHorizontalAlign":"center","galleryTextAlign":"center","galleryVerticalAlign":"center","scrollSnap":false,"itemClick":"expand","fullscreen":true,"allowSocial":true,"allowDownload":false,"allowTitle":true,"allowDescription":false,"loveButton":true,"loveCounter":false,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","scrollDirection":0,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowTitleExpand":true,"allowDescriptionExpand":true,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","calculateTextBoxHeightMode":"MANUAL","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":60,"textBoxWidth":200,"textBoxWidthPercent":75,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"textsVerticalPadding":0,"textsHorizontalPadding":-30,"titleDescriptionSpace":6,"customButtonText":"","customButtonBorderWidth":1,"customButtonBorderRadius":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"gallerySizeType":"px","gallerySizePx":1000,"allowContextMenu":true,"itemBorderColor":{"themeName":"color_12","value":"rgba(204,204,204,0)"},"galleryLayout":2,"modifiedGallerySize":true,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":60,"externalInfoWidth":0.75},"container":{"width":220,"galleryWidth":242,"galleryHeight":1440,"scrollBase":0,"height":null}}
Archive
- October 2020 (16)
- September 2020 (17)
- August 2020 (22)
- July 2020 (22)
- June 2020 (23)
- May 2020 (21)
- April 2020 (7)
- March 2020 (14)
- February 2020 (19)
- January 2020 (20)
- December 2019 (21)
- November 2019 (20)
- October 2019 (22)
- September 2019 (20)
- August 2019 (22)
- July 2019 (21)
- June 2019 (20)
- May 2019 (23)
- April 2019 (21)
- March 2019 (19)
- February 2019 (19)
- January 2019 (23)
- December 2018 (21)
- November 2018 (20)
- October 2018 (22)
- September 2018 (19)
- August 2018 (21)
- July 2018 (22)
- June 2018 (21)
- May 2018 (21)
- April 2018 (20)
- March 2018 (15)
- February 2018 (19)
- January 2018 (18)
- December 2017 (17)
- November 2017 (20)
- October 2017 (22)
- September 2017 (17)
- August 2017 (22)
- July 2017 (18)
- June 2017 (19)
- May 2017 (20)
- April 2017 (21)
- March 2017 (14)
- February 2017 (14)
- January 2017 (14)
- December 2016 (15)
- November 2016 (18)
- October 2016 (22)
- September 2016 (16)