Strict/Weighted Pull Ups OR Pull Up Holds + Slow Lowering (5-10 secs EA Part)
* 5 Sets of 5 Reps to Improve This Key Component Of Your Overall Success In This Program...
**Add Weight or Use As Little Band Assistance As Needed To Get Your Chin Over The Bar**
TEAM WORKOUT: Groups of 2
200 Overhead Squats (PVC to 65#) (Moderate Loading)
100 DB Swings (35# to 70#) (Must Be Heavy!)
300 Double Unders / 600 Single Unders (Here's Our Heart Rate Booster :)
** All Reps Must Be Completed BEFORE Moving Onto The Next Exercise **
** 20 Minute Cut Off **
Post Individual Loads For Pull Ups and The Group Workout, Total Time To Complete The Workout and Thoughts On This Workout To Comments
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| The IDEAL Overhead Squat Position... Strive to Maintain This During The Workout Today! |
5 comments:
Pull Ups: 5X5
Kevin - 40#X5 (Last Time It was #40 for just 3)
Carrie - 17.5#X5
Barb - Purple X5 (Was just 3 last time)
Sharon - PurpleX5
Michaela and Jenni - Purple/RedX5
Roger - Green X5
Carolyn - Holds and Negatives with Red and Black
TEAM WORKOUT:
1. Michaela and Jenni
(OH-25#/PVC, S-27.5/35, Single Unders)
19:15
2. Kevin and Roger
(OH- 65#/55#, S-70/55#, Double/Single Unders)
100 Jumps Short
3. Carolyn and Sharon
(OH- PVC/25#, S-40#, Single Unders)
175 Jumps Short
4. Barb and Carrie
(OH- 45#, 50#, Single Unders
194 Jumps Short
Liked the group concept!! it pushed us harder to keep up with our teammates. not sure i would have done that many reps by myself. looking forward to doing it again!!
Roger
I liked the team workout. It was tough & challenging. Plus I didn't want to letdown my teammate.
Sharon
Strategy
Whoa! DB swings were heavy were heavy...glad there was a partner. Being part of a team makes one accountable & develop a strategy. CG
I think partner workouts are fun and make me work a little harder :)
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