2011-11-20

SUNDAY WORKOUT

STRENGTH: 
Sumo Deadlift
3 Sets Of 5 Reps (Straight Sets)
* Using Sets Of 5's & 3's Work Up To 80-83% Of Your Best Deadlift Max & Do That Same Weight For All Three Sets Really Emphasizing Getting Perfect Positioning Down With A Heavier Weight On The Bar... If You Lose Your Position Significantly Or Start To Round Move The Weight Down...

You Must Drop The Weight At The Top Of The Movement Once You Reach The Final 15 Reps...

WORKOUT: 
800m Run OR 6 Flights Of Stairs
30 Overhead Squats (75#/110#)(Around 60-70% Of Your OH Squat Max)
50 Jumping Muscle Ups (Women - Bar Chest To Collarbone Height/Men- Eye Level Or Higher)
* 15 Minute Cutoff *
* One Other Catch... You Will Only Get One Bar For This Workout So When You Finish Your Overhead Squats You Must Place Your Bar Into Position For Jumping Muscle Ups...

POST YOUR WEIGHTS & TOTAL TIME TO COMMENTS

1 comment:

VanBeek Fitness said...

Deadlift Weights: 3X5
Roger - 287#
Carolyn - 132#
Carrie - 180#
Dave - 240#
Jeremy - 287#
Megan M - 139#
Emily - 139#
Lori - 96#
David - 126#

Workout; (OH Sq #)
Roger - 14:28 (65#)(Stairs)
Carolyn - 14:12 (35#)(Stairs)
Carrie - 13:36 (70#)(800m)
Dave - 13:50 (70#)(Stairs)
Jeremy - 11:08 (Rx'd)(800m)
Emily - 13:45 (45#)(800m)
Lori - DNF - 30 Muscle Ups (15#)
Megan M - 14:45 (45#)
David - DNF - 5-10 Muscle Ups (PVC)