INDEPENDENCE DAY
(Time, Sca, Fdn)
10 SQCL & JERK @ 65%
10 HSPU
10 PULL UPS
500M RUN
8 SQCL & JERK @ 70%
10 HSPU
10 PULL UPS
400M RUN
6 SQCL & JERK @ 75%
10 HSPU
10 PULL UPS
300M RUN
4 SQCL & JERK @ 80%
10 HSPU
10 PULL UPS
200M RUN
2 SQCL & JERK @ 85%
10 HSPU
10 PULL UPS
100M RUN
DONE!
RX: SQCL & J @ THE APPROPRIATE %, HSPU, PULL UPS, RUN
RX2: SQ OR PCL & J @ THE APPROPRIATE %, HSPU OR MODIFIED, PULL UPS OR ASSISTED PULL UPS, RUN
RX3: SQ OR PCL & J@ LOWER PERCENTAGE OR 1RM, REGULAR PUSH UPS, ASSISTED PULL UPS, RUN OR ROW
| 100% |  | |  | 0% |
Planned: Thu,Jul4,2024 Tue,Jul4,2023 Sat,Sep17,2022 Sun,Jul4,2021 Sat,Jul4,2020| 1st | 32:00 Rx | Sonia Sat, Sep 17, 2022 | | 2nd | 33:00 Rx | Lindsay Sat, Sep 17, 2022 | | 3rd | 24:24 Fdn | Krista K Sat, Sep 17, 2022 | | 1st | 30:54 Rx | Brandon Sat, Sep 17, 2022 | | 2nd | 25:53 Sca | Patrick Sat, Sep 17, 2022 | | 3rd | 31:04 Sca | Michael P Sat, Sep 17, 2022 |
| 1st | 29:08 Rx | Kaley Sun, Jul 4, 2021 | | 2nd | 32:00 Rx | Sonia Sat, Sep 17, 2022 | | 3rd | 32:59 Rx | Cheyenne Tue, Jul 4, 2023 | | 1st | 30:43 Rx | Scott Sat, Jul 4, 2020 | | 2nd | 30:54 Rx | Brandon Sat, Sep 17, 2022 | | 3rd | 38:20 Rx | Jonathan Sun, Jul 4, 2021 |
| Brandon | 30:54 Rx | 145-160-175-185-200( of 230) | | Sonia | 32:00 Rx | 75,85,90,95,110 | | Lindsay | 33:00 Rx | 115-130-140-150-160 | | Racheal | 33:35 Rx | 125-135-145-155-165 | | Patrick | 25:53 Sca | 95 weight, 10 second hold, pull-up rx | | Craig | 25:59 Sca | PCL everything else RX | | Michael P | 31:04 Sca | Mini STRICT HSPU, 175 x2 on clean/squat & jerk | | Dan H | 31:40 Sca | All RX but HSPU, % from 218 | | Krista K | 24:24 Fdn | | | Mona | 25:00 Fdn | |
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