2011-11-03

THURSDAY WORKOUT

STRENGTH METCON: 
Barbell Press
Strict/Band Assisted Pull Ups
10-9-8-7-6-5-4-3-2-1
* This Is A Strength Workout Where The Goal Is To Perform The Most Weight Possible For The Rx'd Reps For Each Round...
** We Will Start The Round Of 10 With Around 70-75% Of Your Best Press Max & Bodyweight/Bands On Pull Ups... As The Reps Decrease Make The Appropriate Adjustments In Your Weight & Resistance

THE CATCH IS...

You Will Be On A 2:30 Clock For Rounds 10, 9, 8, & 7... 2:00 Clock For Rounds 6, 5, & 4... 1:30 Clock For Rounds 3, 2, 1... So You Will Have To Complete All The Press & Pull Ups Reps For That Round & Make Your Weight Adjustment For The Next Round Before The Beep...

POST ALL WEIGHTS USED AND/OR BAND RESISTANCE USED FOR ALL ROUNDS TO COMMENTS 

4 comments:

VanBeek Fitness said...

5am (Rd Weights In Order)
- Kevin
(95,95,100,105-95,100X3,105X2,110X1)
(10-4 BW, 25#, 30#, 40#X1)
- Lucy
(65,65,75,75,81,81,83.5,83.5,86,88.5)
(10-6 BW, 7.5#, 10#X3, 15#X2, 17.5X1)
- Angie
(60,60,65,65,60-70,75,75)
(10-3 BW, 10#X2, 12.5X1)

VanBeek Fitness said...

Results (Lightest To Heaviest #)
Elena - 45# - 75#X1
(Large Green To Small BlackX1)
Erin - 35# - 45#
(Large Green)
Lizz - 45-81#X3
(Large Purple To Large Black)
Carrie - 55# - 85#
(BW - 10X3, 12.5X2, 17.5X1)
Barb - 50-75#
(Large Green To Small Green)
David - 45-65#
(Purple+2 Small Blacks)
Megan K - 55-75#
(P+2R's To 2 Reds)
Roger - 85-120#
(Green+Black To Large Green)
Carolyn - 35-45#
(Orange + 2R's)
Lori - 20# - 45#
(Large Purple)
Sharon - 45-60#
(Green/Black/Red To Green & Black)
Megan M - 45-60#
(Orange Band)
Jeremy - 75-110#
(3R's To Bodyweight X3,2,1)
Michaela - 30# - 57.5#X3
(Large Black To Small Green)
Emily - 35# - 55#
(Large Black To Purple+Black)

Anonymous said...

Tim- 165#-240#, all pullups completed rounds 3-1 added 10#

VanBeek Fitness said...

That a boy Tim!... Keep Working Man... Get Back In Here Next Week..