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Wednesday, 23 May, 2012

Posted by Mandee on May 22, 2012   |   12 Comments

Warm-up:

400 Meter run

3 Rounds:

6 KB Sumo deadlift high pull

4 Kettlebell swings

2 Floor levers

 

Workout:

21-18-15-12-9-6-3

rep rounds for time of:

Hang Power Snatch, 75/55#

Abmat sit ups

Back Extensions

 

 

Powerlifting:

A. Push Press 5 x 3-4 reps @21×1; Rest 3:00

B1. Weighted Pull up 4 x 6-8 reps @30×0; Rest 2:00

B2. Handstand walk 4 x 50 meters; Rest 2:00

C. Sit-ups 5 x 10 reps – weighted/no abmat; Rest 1:00

 

“What Body Part Are You Working?” with Todd Widman – video [wmv] [mov]

12 responses to “Wednesday, 23 May, 2012”

  1. Mandee says:

    Looking good Tracy!!

  2. VOD:
    For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope. Then you wil call upon me and come and pray to me, and I will hear you. Jeremiah 29:11-12

  3. Marisa says:

    Tracy!!! 🙂

  4. Tasha W says:

    TROT, you are so hot and strong!!!

  5. AJ says:

    Love. It!!!!!

  6. stacey says:

    TRACY!!!!

    Yeah girl, shoulder surgery doesnt keep you down..

    looking stronger and hotter than EVER!!!

    <3

  7. Erin B says:

    Nice action shot, Tracy!

  8. Carson says:

    Awesome picture.

    17:53 rx’d this morning.

  9. Melissa says:

    16:54 RX and my first ripped callus

  10. Tracey says:

    Mini me! Hahaha! Love this pic:) You are back, stronger every day.

  11. Will Blankenship says:

    11:14 rxd

  12. Meghan says:

    Very cool pic. Feels good to be back! 10:33 rx’d.