Shellie Sallas

Hometown:
Phoenix, AZ
Gym:
Sol CrossFit
Gender:
Female
Age:
48
Height:
5' 3"
Weight:
136 lbs

April 2, 2014

Performed at: Sol CrossFit
Workout Name: Back squat/weighted push up
Description: Warm up 5-3-3
Working set 3-3-3-3
Results: 213 lbs
Performed as RX
Athlete's Notes: 45 push-ups

11 similar workouts

Date Name WorkoutDescription Results
04/10/2014 Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3

Increase 3-5% from last week		 203 lbs
Performed as RX
04/09/2014 Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3
Increase 3-5% from last week		 263 lbs
Performed as RX
04/08/2014 Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3

Increase 3-5% from last week.		 203 lbs
Performed as RX
04/07/2014 Deadlift/ weighted pull up Warm up 5-3-3
Working set 3-3-3-3-3

Increase 3-5% from last week		 263 lbs
Performed as RX
04/03/2014 Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3

Build to a heavy triple. Increase weight 3-5% from last week.		 253 lbs
Performed as RX
04/02/2014 Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3		 213 lbs
Performed as RX
04/01/2014 Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3

Build to a heavy triple: lift at 90-95% 1RM		 243 lbs
Performed as RX
03/31/2014 Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3

Increase weight to 95% 1Rep max		 193 lbs
Performed as RX
03/14/2014 Back squat/weighted push up Warm up 5-5
Working set 8-8-8-8 @80% 1 rep max
Rest 3 min between sets
123 lbs
25 lbs
Performed as RX
03/12/2014 Back Squat/weighted push up Warm up 5-5
Working set 8-8-8-8. At 80%1 rep max

Rest 3 min between sets		 163 and 35 lbs
Performed as RX
03/10/2014 Back squat/weighted push up superset 4 sets

6-8 reps @ 80% of 1 rep max

If you don't have a max we will tell you what to do :)		 163 lbs
Performed as RX