2014-05-14

WEDNESDAY WORKOUT

Test day!

STRENGTH:
Front Squat 1RM (This will be a fast build up so be ready!)
- Set 1 - 60% x2-3 reps
- Set 2 - 75% x2 reps
- Set 3 - 85-90% x 1 rep
- Set 4 - 95-100% x 1 rep
- Set 5 - Try to beat your old max for just ONE REP
- Set 6 - Try a weight you missed or go even higher if you hit a new max

* Just like we have been... We will run a new set EVERY TWO MINUTES... Work fast speed out of the bottom on early sets and use a belt the last 3 sets...

POWER:
Squat Clean 1RM
* Your pick on this one... You can start off the FLOOR or go from the HANG, but trust your speed under the bar and your front squatting abilities because you should have front squatted MORE on the prior section than you will clean on this section...

15-20 minutes depending on class sizes... Go for this one!!

Lots of personal bests today!!!

WORKOUT:
One more test...

800m Run For Time
(Morning classes can sub a 1000m Row for time, if weather conditions dictate, but that will be left up to Joe in the morning... Whatever you do, get after it!)

POST ALL WEIGHTS AND YOUR RUN TIME TO COMMENTS

21 comments:

RF said...

155 front squat w/ good depth. 135 squat clean with good depth (finally). 2:51 half mile. Thanks Joe for converting the 800m to american.

Darren said...

210# front squat (10#pr)
185# squat clean
3:00 800m run

Eldon said...

285 front squat
270 squat clean
(Both pr's)
3:03 800m

pirish said...

205# FS (PR)
165# Squat Clean
3:54 800M

Anonymous said...

215# front squat
185 squat clean
3:06

Eric

Crystal Stidham said...

165# FRONT SQUAT (5# PR)
140# HANG SQUAT CLEAN (5# PR)
4:04 800m run... my favorite :[

Lisa Dempsey said...

125# (twice) Front squat 5#PR;
88.5# Squat clean 3.5#PR
(missed 90); 3:18

Anonymous said...

205# front squat
155# squat clean
Both PR
3:52 run
Dave

John Dunn said...

255# Front Squat
165# Clean
2:58 800m

Lindsey H said...

185# front squat (5# PR)
155# squat clean (5# PR)
3:11 800m

Emilie Goldsberry said...

155# front squat (10# PR)
135# squat clean
3:13 800m - yay running!

Anonymous said...

180# front squat (PR)
138# squat clean (PR)
2:53 800m

Ariel

Anonymous said...

180# front squat (PR)
138# squat clean (PR)
2:53 800m

Ariel

Anonymous said...
This comment has been removed by a blog administrator.
Kevin said...

225 fs (10# pr)
185 clean
2:56

Carolyn said...

107# FS (7# PR)
85# Squat Clean (missed 90 twice)
5:14 800m

Grace Carodan said...

#195 front squat, #125 squat clean and 4:35 1000 m row

Anonymous said...

195 front sq
125 squat clean still trying to full squat

445 on 800 meter Run that right I chose to run
When I could have rowed :)

Anonymous said...

195 front sq
125 squat clean still trying to full squat

445 on 800 meter Run that right I chose to run
When I could have rowed :)


Roger

Anonymous said...

118# front - pr woo hoo!
93# squat clean
3:53 800 meter run (short legs. :) )

Anonymous said...

Laura Z