2011-03-21

MONDAY WORKOUT

STRENGTH: 
Strict Pull Ups
* Perform 3 Super Strict sets that are 2-3 reps short of complete failure with the goal being to keep all three sets within 1 rep of each other... Ex. Set 1 - 10 reps, Set 2- 9 or 10 again, and Set 3- 9 or 10 again
** You may use bands or a partner assist but you must be able to complete 6 reps or more each set **
REST 2-3 MINUTES BETWEEN SETS

WORKOUT: 
Front Squat (Must Be Cleaned From the Floor To Start Your Set)(135#/95#)(Or 60-70% 1RM)
10-9-8-7-6-5-4-3-2-1
Jumping Muscle Ups (Women - Bar Chest to Forehead Or Higher, Men - Forehead Or Higher)
1-2-3-4-5-6-7-8-9-10
* 12 Minute Cutoff *

Post Your Pull Up Range (Best to Worst) and Workout Time to Comments 

Feel free to stay afterward and ask any questions you might have about how the Zone Diet works, how to spread your prescribed number of blocks throughout the day, food options, etc

1 comment:

VanBeek Fitness said...

Strict Pull Ups
Roger (Purple+Red) - 3X10
Carolyn (P+R) - 3X7
Lucy (Strict) - 3X8,8,9
Carrie (Strict) - 3X6-7
Barb (Green) - 3X6-8
Sharon (P+R) - 3X7-8
Jenni (P+R) - 3X8

Workout Times:
Lucy - Rx'd - 7:15 (95#)
Carrie - Rx'd - DNF - 3FS + 5 Muscle Ups
Roger - 95# - 9:50
Barb - 75# - DNF - 2FS + 5 MU
Sharon - 65# - DNF - 2FS + 5 MU
Carolyn - 55# - 10:35
Danny - 40# - 9:40
Jenni - 35# - 9:03