Monday, October 1, 2012

Posted by Mandee on September 30, 2012   |   25 Comments

Warm up:

500m row

band hamstring stretches, then

single unders: 20 seconds work, 20 seconds rest, 2 rounds

double unders: 20 seconds work, 20 seconds rest, 2 rounds



A. Work up to a 3RM deadlift in 15 minutes

*cannot let go of bar; must be TNG, but no bouncing*

B. 4 rounds for time of:

14 DL 225/155

7 deficit HSPU



1RM Shoulder Press (25minutes)

1 RM Front Squat (25minutes)

Max strict HSPU


25 responses to “Monday, October 1, 2012”

  1. Tracey says:

    Omg!!!!!!!!!! That back. CRAZY and it is functional as well! Mandee can kick booty even preggers. 🙂

  2. Nathaniel says:

    I made Mandee post this picture so everyone could see what a fine ponytail she braids.

    • Mac says:

      that is one impressive ponytail!

    • Tasha W says:

      Haha! Nothing like a man who is proud of his wife’s ponytail! That is love, right there! 🙂

    • Slade says:

      She uses it to smack ya around when you get out of hand, huh Nathan? Ha Ha

      I’ll see you awesome athletes today. And I hear Julie will be coming back today too. Don’t take it easy on her. 🙂

  3. Stacey says:

    Girl!! Those back muscles are amazing! So pretty! And I can’t even braid like that, very impressive. 🙂

  4. Omar says:

    Mandee killing it as always.
    Hate that I have been missing. My wife has been very sick the past few days and we are in the hospital now trying to figure out what is wrong.

    • Dennis says:

      Omar, I hate to hear that. Please let us know how we may be able to help in anyway. I will put you and your family in my prayers. Deferentially, DB

  5. Kerri says:

    And Momma Patty looking on with pride!!
    Great picture for so many reasons!

  6. Omar says:

    Thanks Sir.

    Turns out she has meningitis they are doing tests to see if it is bacterial or viral right now. We are glad they figured it out she had been sick for several days.

  7. Mandee says:

    Thinking about you and your wife Omar!

  8. ErinB says:

    Wow, Mandee – lookin good!

  9. Mandee says:

    Great work by the afternoon classes!
    A. 255(PR)
    B. 8:25 rx’d
    Tracy Roberts schooled me on this one today coming in sub 7 minutes. Nice work Tracy!! 🙂

  10. Jamie not GQ Jaime says:

    A. 295 (PR)
    B. 7:18 (sub box HSPU)

  11. Mac says:

    7:22 rx

  12. Misty Capps says:

    Awesome pic, Mandee! Just what I want my back to look like when I grow up! Omar, you and your family are in my prayers.

  13. Josh Kennedy says:

    Got to work with Steve, an animal
    A: 315# from a deficit (35# plate)
    B: 3+19 at 10min cutoff, couldn’t quite make it. DL got real tough in the last round

  14. Patrick says:

    Rx’d 425 / 4:34

  15. Don says:

    325#, scaled 6:52.