Hopefully you were keeping tabs on these ladies over the weekend, but I just want to say one more time how proud of them I am. Fun-loving, strong, beautiful women in every sense. They rose to the occasion on Saturday with some outstanding performances and were so supportive of each other throughout the entire day. Made our job as coaches pretty easy actually. Well done #sanctifiedladies. You rock.
101 & 201
A. Military press, 12 minutes to build to a 1RM
Notes: Again, no weight on the bar until the clock begins. If it doesn't take you long to get to your 1RM and it's less than 115/75, drop to 80% and get in 2-3 sets of 5 at that weight.
B. Weighted pull-ups (pronated), 12 minutes to build to a 1RM
Notes: Note your weight added and then score as PRESS WEIGHT/BWT+PULL-UP WEIGHT. For example, 150/175+65 = 150/240 = 62.5%. A good ratio as an indicator of proper push/pull balance is 65%. Put all PRs on the PR board and record your bodyweight and added weight. For those of you whom have yet to get your first pull-up, do that, celebrate it!, but then because you'll probably have a bit of time left, do some drop sets of 5 in the remaining time. And for everyone, don't turn into a giraffe to get your chin over the bar. Keep your head in line with the rest of your body and pull to get your chin over the bar, don't just try to make your neck longer. If you do so and your neck is sore in the morning, don't say we didn't warn you.
3 rounds for time:
21 KB swings, 24/16kg
Notes: 15 minute cut-off. Russian swings are allowed but will be considered a scale and won't be eligible for the record board. If you are going for the record board, be sure to let your coach know beforehand.
Post results to Facebook and Google spreadsheet. If you had to use a band for your pull-ups note it as, 1 (red), if you used a red band for example.