SL9 WORKOUT #1 2/18/19
(Weight, Rx+, Rx2, Rx3)
4-4 Min Rounds for MAX Weight:
Round 1: 35/30 Machine Cals/Front Squat-8RM
Round 2: 30/25 Machine Cals/Front Squat-5RM
Round 3: 25/20 Machine Cals/Front Squat-3RM
Round 4: 20/15 Machine Cals/Front Squat-1RM
Score is all weights added together:
Ex: Sally hits 125-140-155-175 her score is 595.
GOAL: Lift AHAP for each section and establish a baseline score for The Level Method.
TIP: Don't go 100% effort on your machine calories today. Maintain a steady pace and conserve energy for your heavy lifting! When establishing opening attempts, consider that you might be pre-fatigued from your machine.
***Please look at the map with your coach. Set a goal for a level you will hit to establish a baseline for this metric. After this workout you should be able to establish your COLOR for FRONT SQUAT for the Level Method.***
Purple-Black Rx+: Click this if your heaviest weight falls into these categories
Blue Rx: Click this if your heaviest weight falls within this category.
Orange Rx2: Click this if your heaviest weight falls within this category.
Yellow White Rx3: Click this if your heaviest weight falls within this category. Sub:
25/20 Calories
20/15 Calories
15/10 Calories
12/10 Calories
| 1st | 845 Rx+ | Janelle Mon, Feb 18, 2019 | | 2nd | 600 Rx | Sarah D Mon, Feb 18, 2019 | | 3rd | 590 Rx | Rachel T Mon, Feb 18, 2019 | | 1st | 1150 Rx+ | Seth B Mon, Feb 18, 2019 | | 2nd | 1130 Rx+ | Brad Le Mon, Feb 18, 2019 | | 3rd | 1060 Rx+ | Charles G Mon, Feb 18, 2019
Nick Mon, Feb 18, 2019 |
| Nick | 1060 Rx+ | 225, 245, 255, 335 | | Heikoti | 675 Rx | | | Griff | 610 Rx2 | | | JASON BEN | 790 Rx | | | Julia Goldst | 635 | 185x8, missed attempt, 215x3, 235x1, safety squat bar | | Heather Lo | 166 | 26lb KB for 8, 4 35lb KB for 5ea | | Jessie | 465 Rx | 85/130/105/145 | | Jonathan A | 310 Rx2 | Missed Round 2 and 4 | | Ian | 760 Rx | 135, 185, 215, 225 (failed 255) | | Alyssa C | 525 Rx | 155,175,0,195... failed set of 3 | | Bill | 505 Rx2 | 155,165,185, failed 225 | | Sandra D | Lost track Rx | | | Anna E | 95lbs Rx | | | Diana W | 225 Rx | didn't get my single @ 120 | | Steve M | 760 Rx | | | Brad Le | 1130 Rx+ | 205, 275, 305, 345 - New PR Max | | Seth B | 1150 Rx+ | 225-275-305-345 miss 355 | | Saori | 562.2 Rx | 105, 125, 155, 177.2 | | Todd N | 685 Rx | missed last rep at 285# | | Lacey | 520 Rx | 105 for 8, 115 for 5, 135 for 3, 165 for 1 | | Janelle | 845 Rx+ | 175-200-225-245 Black. | | Taylor Bo | 250 Rx | | | Tracie | 105 Rx2 | | | Rachel T | 590 Rx | 115-130-160-185 | | Alyssa D | 480 Rx | 85-105-135-155 | | Kolton | orange II (715) Rx | | | Vince | 615 Rx | 185, 205, 225, failed 240 | | Nate D | 860 Rx | 165, 205, 235, 255 PR | | Anthony A | 650 Rx2 | 125, 165, 165, 195 | | Louise | 85# for 8 Yellow 2 Front Squate Rx | | | Keith C | 570 Rx | orange 3 | | Wesly | 900 Rx+ | 185-205-225-265-285 | | Deven D | 945 Rx+ | 185,215,245,300 | | Bj | 410 Rx3 | | | Sarah D | 600 Rx | 125-135-165-175 | | Charles G | 1060 Rx+ | | | Katheryn | 315 Rx2 | Orange (missed 155#) |
|
