2014-07-20

SUNDAY WORKOUT

Come hang out with one of our longest members as today is one of his last days before he moves on Monday... ;(

This ones for you, Jay!

STRENGTH/SKILL:
Back Squat
2-2-2-2 @ 80%
(2:00 clock... Our reps and weight changes starting this Wednesday, but Sundays will always be this set up for the next four week until we hit a 1RM test)

WORKOUT:
"Jay"
Bench Press
Bent Over DB/KB Row (35#/53#)
Box Jumps (24"/30")
(16 minutes to complete as much as you can)

You will have 7 different weights to pick from that will be set up in the rack for Bench Press and we will try to provide a spot to any of you that need one... Make sure you pick a weight where you will eventually need a spot... You shouldn't run though every set unbroken...

WEIGHT OPTIONS:
#1 - 185#
#2 - 155#
#3 - 135#
#4 - 115#
#5 - 95#
#6 - 75#
#7 - 53#

PICK JUST ONE OF THESE AND TRY TO STICK WITH IT...

Then, pick your reps for the WOD...

Here are the options:
#1 - 21-18-15-12-9
#2 - 21-15-9-6-3
#3 - 15-12-9-6-3

Base your reps on how hard the weight you picked for Bench Press is... If the percentage of your 1RM is above 70% then probably go with #3... If its around 50-70%, then try option #1 or #2

POST YOUR TOTAL TIME AND WOD SET UP TO COMMENTS

4 comments:

Lisa Dempsey said...

Lisa and Rachel: 105#/85#
Option 3 for "Jay Rex" WOD
L: 53&70# bench/25&30#row/20&24" step up)
R:53# bench (10,8/6/6/3 reps); 153 row/24" box

Colin McDermott said...

325#
185#/53# (21, 18, 15, 12, 9)
7 bench on round of 12

Darren said...

220# squats
135#/44#
21,15,9,6,3-17:09

Rachel said...

143# squats

17:12 for Jay-Rex
75# bench and option 3 for reps