2011-10-18

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

WORKOUT:
200m Run (Carrying 22#/33# Bumper)
Strict L Pull Ups (Women - 5 / Men - 10)
15 Weighted Hip Extensions On GHD (22#/33#)
20 Weighted Overhead AbMat Sit Ups (22#/33#)(Feet Anchored)
* As Many Rounds As Possible In 30 Minutes *

Scale Options Are Many...
1) Scale The Bumper Down To 22#/15# OR Less If Needed
2) For Pull Ups
     * 1st Option - Leg Raise Pull Ups (Knees Bent & Held To 90 Degrees Instead Of Straight Out)
     * 2nd Option - Regular Strict Pull Ups (No Leg Raise)
     * 3rd Option - Band Assisted Pull Ups
3) If Absolutely Needed You May Scale The Reps Down As Needed 

POST TOTAL ROUNDS COMPLETED TO COMMENTS

3 comments:

VanBeek Fitness said...

5am
- Angela - 7 1/2 RDs (22#, Strict PU)

VanBeek Fitness said...

Open Gym -
Kevin - 4 1/2 + 6 HE
(33# / Knee Raise Pull Ups)
Lizz - 5 1/4 Rds
(10#, Large Purple, 5/10/15 Reps)
Erin - 6 rds + 150m Run
(10#, Large Green, 5/10/15 Reps)
Megan - 7 3/4 Rds
(22#, Small Purple)
Jill - 6 Full Rds in 30:15
(Small Purple + Red, 22#)
Carolyn - 5 3/4 Rds
(Green + Red, 15#)
Carrie - 6 1/4 + 3 Pull Ups
(Strict, 22#)
Roger - 5 Rds
(Green, 22#)

VanBeek Fitness said...

Intro #2
- Jeremy & Megan
Snatch
35# - Megan
75# - Jeremy

10 Swings
20 Box Jumps (Stand Fully)
* 10 Mins *
Megan - 5-6?
Jeremy - 6-7?