2011-11-27

SUNDAY WORKOUT

STRENGTH:
Back Squat (Check You Prior Results HERE)
5-5-5-5-5
* Should all have a prior best to try to beat... Look to add 5-10# onto your best weight from last time

Warm Ups Will Go As Follows:
1st Set - 60% Of Your Prior Best 5RM
2nd Set - 70%
3rd Set - 80%
4th Set - 90%
5th Set - 100% + 5-10#

WORKOUT:
5 Single Arm DB Push Up Row (Left Arm Only First)(30#/50#)
10 Single Arm DB Shoulder To Overhead (Right Arm Only First)(30#/50#)
5 Single Arm DB Push Up Row (Right Arm)
10 Single Arm DB Shoulder To Overhead (Left Arm)
* As Many Rounds As Possible In 10 Minutes *
** However, You Will Be Required To Perform A 10 Second Hollow Hold OR Hollow Rock At The Beginning Of Each Minute For The Entire Duration Of The Workout

POST HEAVIST WEIGHT & TOTAL ROUNDS TO COMMENTS

1 comment:

VanBeek Fitness said...

Low Bar Back Squat: 5RM
Angela - 163#
Emily - 110#
Jeremy - 275#
Dave - 165#
Kim - 105#
David - 65#
Lori - 50#
Debbie - 50#
Carrie - 175#

Workout Results: Rds (DB#)
Carrie - 5 RDS (30#)
Angela - 5-6 RDS (30#)
Jeremy - 2.75 RDS (50#)
Dave - 3 3/4 + 4 (40#)
Kim - 3 1/4 (15-12.5#)
David - 2 RDS (20#)
Lori - 4 RDS (12.5#)
Debbie - 3 1/2 (20#)
Emily - 3 1/2 (22.5#)