2011-11-09

WEDNESDAY WORKOUT

STRENGTH: 
Front Squat
1-1-1-1-1-1-1

We Will Work Up To The First Set Of 1 Using One Set Of 5 Reps @ 60% Of Your Current Best Front Squat, One Set Of 3 Reps @ 70%, Then Two Sets of 2 Reps @ 80 & 85%... From There It's As Heavy As Possible For 7X1... If You Can Go For A New Personal Best, Then Try For It Otherwise Just Get Some Training Volume Over 90% Of Your Max...

WORKOUT/RE-TEST 
50 Burpee Pull Ups (Jumping, Strict OR Kipping)
* 10 Minute Cutoff *

Check Your Previous Best HERE (5.31.2011)

POST ALL RESULTS TO COMMENTS

2 comments:

VanBeek Fitness said...

Front Squat -

1RM OR 3RM
Angela - 163# (8# PR!)
Sharon - 114# (Tied PR)
Erin - 40#X3
Dave - 170#
Megan - 119# (10# PR!)
Carrie - 159# (4# PR!)
Carolyn - 99# (10# PR!)
Roger - 185# (10# PR!)
Barb - 148# (9# PR!)
Lindsey - 76#
Emily - 105#X3
Steph - 105#X3
Amanda - 61#X3
Keith - 71#X3
Debbie - 46#X3
Jill - 106#
Megan M - 136#
Jeremy - 265#
Kim - 75#
Lizz - 150#

Rx'd
- Carrie - 7:13
- Jeremy - 5:57
- Angela - 6:23

Jumping
- Sharon - 8:20
- Jill - 8:25 (Burpee Box Jumps)
- Lindsey - 6:13
- Barb - 7:25
- Lizz - DNF - 38 Total
- Erin - 8:53
- Dave - 7:42
- Kim - 4:10 (Squat Jumps)
- Megan - 5:12
- Roger - 7:52
- Emily - 5:31
- Steph - 6:00
- Amanda - 8:00
- Keith - 9:58 (Nice, Push!!)
- Meg M - 6:06
- Debbie - 5:26 (Burpee Step Ups)
- Carolyn - 5:19

Angela said...

I am pumped about that PR! I've been stuck at 155# forever! Thanks Justin.