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Keri M


Days this month: 4
Days this year: 4
Total days recorded: 168
Gender: Female
Height: 5' 4"
Weight: 125 lbs

Leaderboard Scores

1RM Clean & Jerk

160 lbs - 151101
155 lbs - 150930

1RM Split Jerk

155 lbs - 160913

3RM Deadlift

210 lbs - 150811

500m Row

1:47 - 161005

Diane

4:48 - 160920

Helen

11:01 - 160913

Nancy

14:44 - 151123

Nancy

14:44 - 151123

Recent Workouts

190115

Alternating Tempo Dumbbell Bench Press - 25 lbs
1A) Alternating Tempo Dumbbell Bench Press (32X1) 3x8 L/R Use same weight as last week 1B) Medball Chest Pass Against Wall 3x:20 seconds max reps Stand 3-4' from wall and complete as many reps of chest pass as possible in :20 seconds. Goal is to minimize time catching ball and recoiling - focus on explosive speed.

Strict Pull-Ups - 14 reps
2A) Strict Pull-Ups 4x max reps

Bent-Over BB Row - 65 lbs
2B) Bent-Over BB Row 4x:20 second max reps Underhand grip. Use ~50% of BW for these.
16-15-14-13

190114

Deadlift - 145 lbs
A) Deadlift 5x4 Add 5-10% from last week. Touch and go on these but DONT BOUNCE. B) Banded Hollow Tuck 5x8 L/R Attach band to rig and hold tension with arms straight over head. Maintain upper body position in hollow while alternating tuck with each leg.

Conditioning - 16:23
3 rounds 9 power clean (115/85) 15 WB + 9 power clean 21 calorie row + 15 WB + 9 power clean Rest 2 minutes between rounds

190107

Alternating Tempo (41X1) Dumbell Bench Press - 25 lbs
A) Alternating Tempo (41X1) Dumbell Bench Press 4x6 L/R

Plyo Push-Up - 16 reps
B) Plyo Push-Up 4x4

Conditioning - 21:45
Every 6 minutes for 24 minutes 400m run + 12-9-6 Pull-ups 9-6-3 Power clean and jerk (115/85)
65# all rounds. First round did 12-9-6 pull-ups, but then scaled to 9-6-3.

190102

Dball Squats - 95 reps
1) Every 3.5 minutes 14 minutes 0-1 minute: :30 seconds double KB front rack wallsit 1-2 minute: :60 seconds max dball squats (hold at chest) 2-3.5 minute: Rest
75-85-90-95

Conditioning - 31 reps
4 rounds  AMRAP2 75DU Max CTB in remaining time Rest 2 minutes between rounds

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