2011-11-02

WEDNESDAY WORKOUT

POWER: 
3EA, 3EA, 3EA, 3EA, 3EA
* DB Must Start & Return To The Floor Between Your Feet Every Rep... Looking For The Heaviest DB Load You Can Move By The Final Set... You Will Have 20 Minutes To Find It

WORKOUT: 
Deadlift (185#/275#)(OR 70-80% Of Your Best One Rep Max Right Now)
Box Jumps (24"/30")
21-15-9
* 12 Minute Cutoff For This Workout *

As Always Remember To Scale Accordingly... We Are Looking To Keep The Stimulus Effect From The Original Workout The Same Even If You're Not Close To The Prescribed Weight... Which Means This Deadlift Needs To Be Heavier Than You Typically Use In Most Workouts & The Box Jump Needs To Be Higher Than You Typically Jump... Also If This High Of A Rep Range Is Unmanageable For You Right Now Scale The Reps To 15-12-9, But Only If Absolutely Necessary...

1 comment:

VanBeek Fitness said...

Single Arm DB Snatch - 3EA
Jeremy - 75#
Megan M - 35#
Carrie - 60#
Elena - 35#
Barb - 60#
Angie - 60#
Keith - 25#
Sharon - 35#
Carolyn - 35#X2EA
Kevin - 80#
Erin - 30#
Eldon - 90#
Deb - 27.5#
Dave - 60#
Roger - 70#

Workout Results: (DL# / BJ ")
Kevin - 11:15 (Rx'd)
Eldon - 7:48 (275#, 24")
Angie - 6:40 (Rx'd)
Jeremy - 7:30 (242#, 30")
Megan M - 8:20 (135#, 24")
Carrie - 8:42 (Rx'd)
Elena - 6:55 (135#, 24")
Barb - 9:42 (163#, 18"!!)
Keith - 10:08 (89#, 15")
Sharon - 11:32 (155#, 20")
Carolyn - 10:23 (114#, 20")
Lizz - 10:04 (155#, 10")
Erin - 10:13 (114#, 20")
Dave - 8:15 (198#, 24")
Roger - 9:48 (242#, 24")
Debbie - 8:25 (70#, 15" Step Ups)