2011-10-11

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

POWER WORK: 
Max Height Box Jump For 5 Reps
* You Have Exactly 10 Minutes From The End Of Your Warm Up To Work Up To A Max Height *

Be Careful Here... Use A Smaller Box & Build Up The Height Using Bumpers So You Don't Get Sliced & Diced By The Edges Of The Box

WORKOUT: 
150 Wall Ball Throws (14#/20#)
* 12 Minute Cutoff *

POST WORKOUT STRENGTH WORK: 
50 Bench Supported DB Rows (25-30's/35-40's)
* Complete In As Few Sets As Possible, But Make Sure You're Using Your Upper Back & Shoulder Muscles To Initiate The Movement

POST ALL RESULTS TO COMMENTS

3 comments:

Angela said...

Mentally, I struggled with box jumps today. I psyched myself out before I got to failure.

VanBeek Fitness said...

Results So Far..

Angela - 34" Box Jump X5
150 Wall Ball Throws - 14#
- 8:45

Lucy - Just Time For The WB Throws
14# Ball - 7:00

VanBeek Fitness said...

Lots In For Open Gym Tonight!

Box Jump X 5 (Height)
- Roger - 22.5"
- Lizz - 11"
- Krysta - 20"
- Tim - 51"
- Carolyn - 21.5"
- Lori - 16"
- David - 19"
- Erin - 18"

150 Wall Ball Throws (Weight)
- Roger - DNF - 143 Throws (20#)
- Lizz - 11:30 - 10#
- Krysta - DNF - 122 Throws (8#)
- Tim - DNF - 120 Throws (14#)
- Carolyn - 11:00 (8#)
- Jeremy - 8:45 (14#)

100 Throws (Weight)
- Lori - 8:35 (6#)
- Erin - 7:22 (8#)
- David - DNF - 80 Throws (10#)

Megan & Jill
- Made Up Linda (CL,Bench,DL)
Megan - 15:45 (70#, 75#, 133#)
Jill - 16:55 (70#, 70#, 120#)