2014-07-06

SUNDAY WORKOUT

Back to it!

Keep working our Back Squat progressions and don't skip this day just because it might seem "easy"... The goal of this second squat day is to work position and movement coordination, timing and speed so PERFECT reps today!

STRENGTH:
Back Squat
2-2-2-2 @ 80% 1RM
(2:00 clock on each work set)

Do 50% for 5, 60% for 3 and 70% for 2 as warm ups over the course of 6 minutes before we start the work sets...

Starting to get a bigger collection of slam balls so lets start using them more consistently...

WORKOUT:
Move AS MUCH TOTAL WEIGHT AS POSSIBLE in 4 minutes using...
D Ball Slams (No Med Balls, too much bounce :))(25-30#/35-50#)

REST 1 MINUTE

As many REPS as possible in 3 minutes of:
STRICT Chin Ups (Make these tough, but keep moving!)

REST 2 MINUTES

As many REPS as possible in 2 minutes of:
STRICT Ring Dips (Use the higher rings and muscle up into position, if you can)

POST YOUR 80% WEIGHT, TOTAL WEIGHT MOVED WITH THE D BALL AND TOTAL PULL UP & RING DIP REPS TO COMMENTS

7 comments:

Lisa Dempsey said...

105#/1,750 for slams/31 pullups (5 no band; 26 skinny red band; 19 ring dips w/ red band.

Rachel: 85#/1,500 for slams/ 20 pullups with skinny blue band/7 ring dips with skinny red band.

John Dunn said...

260#
3425, 22, 12 Rx

Anonymous said...

175#
2485 26 11
dave

Susannah Dunn said...

145#

2190, 11 chin up, 22 ring dip (both above with red/blue band)

Crystal Stidham said...

165#
2220, 9, 15(blue band)

Rachel said...

143# BS
1950- 30# med ball, 13 chinups (no band), 15 ring dips (green band)

Colin McDermott said...

225#-255#
3200 lbs
29 PUs
33 RDs