2014-01-29

WEDNESDAY WORKOUT

Strength 20 Minutes:
5RM Back Squat… BUT, you must pause at the bottom of each rep for 3 seconds. Stay as tight as possible in the bottom, and make sure you're technique is as good as you can make it.


Then…


Let's work on our Strict Gymnastics today.

For Time:
1 Strict Chin-up
1 Strict Handstand Push-up
2 Strict Chin-ups
2 Strict Handstand Push-ups


all the way to
10 Strict Chin-ups
10 Strict Handstand Push-ups

**10 Minute Cut-off**

*Scale the Chin-ups with bands if necessary, but make it HARD. Scale the Handstand Push-ups with AbMats, or do them off the side of a box if you have to, but again, make it HARD. Everything is strict today, NO KIPPING. Get as far as you can in the cut-off, and see if you can get it done.

12 comments:

Nick Lurz said...

175#, and I wrote it wrong on the board - I made it through 7 rounds plus 4 chin-ups.

Jordan said...

255# x5, 275# x3
8:44 rxd

dani b. said...

133# * 5 and 6 rounds.

John Dunn said...

205#
6 rds + 4 HSPU (1 ab mat rounds 1 & 2, 2 ab mats after)

Anonymous said...

Kady: 165# 7 plus 3 strict chin ups (2 abmats after 4th rd 3 abmats haha)

Lisa Dempsey said...

116# 1x (3# PR); 113# x5
7 rds + 25 sec. handstand hold (can't do strict HSPU); strict chin ups till round 5, then skinny red band vertical. Talk about muscle fatigue. sheesh.

Jordan--saw you banging out those chin ups turbo-style! Dang.

Anonymous said...

145#
9 1/2 ends + 5
Dave

Carolyn said...

99#, 9 Rounds w/med black across,wall walks w/hold

Susannah Dunn said...

148# (my old 1RM!!)

9 rds, black band and handstand holds

Anonymous said...

100#
5rds+6pull ups

PU-3 rounds strict then thin band
HSPU-2 rounds strict, then 1 mat, then 2 mats

Jen

Jason Monroe said...

185#
9 rds + 9 Chin ups

Colin McDermott said...

300#
8 rds + 1 HSPU