2011-09-15

THURSDAY WORKOUT

STRENGTH/INJURY PREVENTION: 
Bench Supported DB Row (CLICK HERE)
8-8-8
* If You Have A Weight From Last Time Try To Move Up To A Heavier DB On Your Final Set... Remember Tempo Is 5-3-1 (Hold For 5 Secs, Lower For 3 Slow Seconds & Pull Back Up In 1 Second)

WORKOUT: 
Alternating DB Ground To Overhead (35#/55#)
Overhead DB Walking Lunges (Each Leg)
10-9-8-7-6-5-4-3-2-1

First, As Always Make Sure You Scale This Workout If Needed To Complete Or Get Close To Completing In The Time Frame Provided...

Ground To Overhead Gives You Two Options:
1.) DB Snatch The Weight
2.) Clean The DB To Your Shoulder Then Press, Push Press OR Jerk The Weight Overhead
* Remember The DB Must Touch The Ground & Your Must Alternated Between Right & Left Arms

The Lunges Are LEFT Arm First Then RIGHT Arm Coming Back & Must Kiss Knee To Floor & Come To Full Hip Extension...

POST YOUR BEST WEIGHT & WORKOUT TIME TO COMMENTS

2 comments:

VanBeek Fitness said...

Workout Results:
On Own:
Eldon - 29:30ish - 55#
Lucy - 10:35 - 35#

6PM:
Row:
Roger - 35's
Megan - 25's
Carolyn - 27.5's
Lisa - 25's
Barb - 22.5's

Megan - 30# - 10:30
Lisa - 30# - 8:40
Roger - 55#/17.5# - 12:52
Carolyn - 22.5#/10# - 11:08
Barb - 20# - 11:58

7PM:
Row:
Erin - 20's
Lizz - 17.5's
Dani - 20's
Elena - 20's

Erin - 17.5/10# - 13:05
Elena - 27.5/10# - 11:37
Danni - 17.5/10# - 12:04
Lizz - 16:18 (20#)
- Scaled To Uunweighted Walking Lunge & 10-9-8-6-4-2-1

Anonymous said...

Nice effort 7 PM class, way to go!

Scaled w/o to 22.5# and 15# respectively, should have used 25# for Grnd 2 OH as suggested afterwards. Still unsure of left shoulder, but this gives me something to work towards. Oh yeah, could always work faster too! Carolyn