2011-10-05

WEDNESDAY WORKOUT

STRENGTH: 
Power Clean
3-3-3 (Newer Members - 5-5-5)
* This Version Of The Lift Starts From The Floor & Finishes In A PARTIAL SQUAT Catch
** Your First Set Of 3 Of The Three Sets Will Start @ 85% Of Your Current Best One Rep Max Clean, Your Second Set Will Be 90% & Your Final Set Will Be An Attempt At A New Max Which Will Fall Between 93-95%... GET STRONGER!!

We Will Slowly Work Up Using Sets Of 2 To Get To 85%... Take Your Time & Really Perfect This Lift

WORKOUT: 
Elevated Inverted Row Holds (Feet On 12" Box)
* Accumulate 120 Total Seconds Holding Your Chest To The Bar & Body Tight.... Use As Few Sets As Possible To Reach This *

POST YOUR BEST LOAD & HOW MANY SETS NEEDED TO REACH 120 SECONDS TO COMMENTS

1 comment:

VanBeek Fitness said...

6PM
Power Clean:
3RM
- Megan - 104#X2 (Almost!)
- Jill - 104#X2
- Carolyn - 76#X3 (10# PR!)
- Roger - 157#X3 (5# PR!)
- Dave - 141# (2# PR!)
- Sharon - 106.5#X3 (PR!)
- Barb - 119#X3
- Carrie - 129#X3 (5# PR!)
- Lindsey - 70#X3 (5# PR!)

5RM
- Keith - 61#

7PM Class
3RM
- Kevin - 195#X3 (20# PR!)

5RM
- Lizz - 104#X3
- Erin - 61#X3

Row Holds (120 Secs - Self Count)
- Megan - 6 Sets
- Dave - 3 Sets
- Barb - 9 Sets
- Carrie - 5 Sets
- Carolyn - 6 Sets
- Sharon - 6 Sets
- Keith - 9 Sets
- Jill - 12 Sets
- Roger - 10 Sets
- Erin - 6 Sets
- Lizz - 6 Sets
- Kevin - 5 Sets