2011-09-20

TUESDAY WORKOUT & OPEN GYM OPTION (6-8PM)

WORKOUT: 
Barbell Bench Press
(Males - Use 75-100% Of Your Bodyweight, Females - Use 50-75% Of Your Bodyweight)
* Max Reps Per Round *
THEN IMMEDIATELY UPON COMPLETION OF YOUR BENCH.... 
Perform The Same Number Of Strict OR Band Assisted Pull Ups That You Performed On The Bench Press Each Round (Break Up Into As Many Sets As Needed To Reach Your Reps)
* 5 Total Rounds *

Once Your Round Of Bench Press Is Completed You Will Have Exactly 4 Minutes From That Point Before You Must Start Your Next Round On The Bench Press... So You Have To Complete All Your Strict Pull Ups During The Rest Period For Your Bench Press...

GOAL: Consistency! For Example, If You Perform 20 Reps On Round 1 Then Stay Above 16 Or More For All 5 Rounds...

POST YOUR WEIGHT USED, REPS COMPLETED EACH ROUND ON THE BENCH ALONG WITH ANY ASSISTANCE USED FOR PULL UPS

2 comments:

VanBeek Fitness said...

5am
- Lucy - 85#
56/56 (Strict) = 112 Points

Open Gym 5-8PM
Elena - 95#
52/52 (Purple Band) = 104 Points
Roger - 120#
55/55 (Green Band) = 110 Points
Jill - 65#
88/88 (Green Band) = 176 Points
Carrie - 75#
39/39 (Strict) = 78 Points
Susan - 40#
71/71 (Larger Purple) = 142 Points
Carolyn - 45# (Heavier Next Time)
73/73 (Green Band) = 146 Points

Gave It A Try With Joe...
Joe - 195# (Bodyweight)
18, 13, 9, 8, 9 = 57 Reps
& 57 Strict Pull Ups
= 114 Points
Justin - 185#, Then Scaled To 175, 155#
41 Total Reps / 41 Chest To Bar Strict Pull Ups = 82 Points

VanBeek Fitness said...

Dani - 45#
72/72 (Large Green)
= 144 Total Points