2014-07-23

WEDNESDAY WORKOUT

All right... Time to get into the next part of our squat program... INTENSITY!

STRENGTH:
Back Squat
5-5-5-5 @ 85%
(3:30 clock on work sets)

Warm Ups:
60% of your ONE REP MAX for 5 reps, 70% for 3 reps & 80% for 2 reps...
(You will get 6-8 minutes to do your warm up sets)

Use your Back Squat 1RM for calculation or simply add on 5-7% more to the weight you have been doing the last four weeks...

Here's an easy example, just in case...

Let say the weight you have been squatting with the last several weeks was 145#...

145# X .05 is 8-10# so add this weight onto the weight you have been doing (so in this case your new weight would be 153-155#) and do all of your work sets with this new weight...

WORKOUT:
500m Row (This has to be a "controlled" SPRINT...)
Max Rep Push Ups with whatever time you have remaining before the cutoff...
(4 minute cutoff)

If the row will take you longer than 1:55 (m)/ 2:10 (w) then scale your distance down some & NO KNEES today... Use an elevated barbell to scale... Really take pride in how your push ups look!

POST YOUR SQUAT WEIGHT & TOTAL PUSH UPS COMPLETED TO COMMENTS

15 comments:

Jordan said...

275#
70 PU

Eldon said...

295#
1:29.5 row
51 push ups

Eric said...

215#
1:36 row
45 pu

Chris Daniels said...

265#
1:46 row
37pu

Emilie Goldsberry said...

155#
26 PUs, didn't write down the row time but I think it was right at 1:50

Anonymous said...


Lisa: 110#
Rachel: 95#

Anonymous said...

back squat 185#
row 135.6
push ups 42
Dave

Darren said...

235# back squat
1:45 row
39 push up

John Dunn said...

275# Back Squat
1:29.7 Row
25 Push ups (Need to work on the upper body pushing movements)

Rachel said...

155# BS
1:56 row
20 pushups

Colin McDermott said...

DNF (345# 1 set)
1:40
67 PU

Anonymous said...

Leah
105#
2:02
12 pu

Susannah Dunn said...

153#
1:51 500m row (10 sec PR)
23 p/u on the bar

Anonymous said...

150#
1:53 & 25 PU

Anonymous said...

Oops - The last comment was Katherine.