2014-07-30

WEDNESDAY WORKOUT

Strength
Back Squat - Week 6
4 - 4 - 4 - 4 @ 90% (4 Minutes per set)

Warm up sets should look something like this:
60% - 5 reps
70% - 3 reps
80% - 2 reps
85% - 1 rep
Don't blow off your warm up sets, or the mobility/general warmup for class. Give yourself the best chance at feeling good-to-go for your work sets, and being able to get through all of them.


Then...


For Time:
100m Run
21 Unbroken Shoulder2Overhead (135/95)
100m Run
15 Unbroken Shoulder2Overhead (135/95)
100m Run
9 Unbroken Shoulder2Overhead (135/95)

**5 Minute Cut-off**

*You read that correctly... all Shoulder2Overhead sets must be UNBROKEN, or you will start that set over. You must Clean the bar into position, no racks will be used. However, you may rest the bar in the front rack position, or on your back, for as long as you wish, the barbell just can't return to the floor until your set is completed or you start that set over. Use no more than 60 - 65% of your best Push Jerk 1RM as a scale... so if your 1RM Push Jerk is not 210+/150+ lbs, you must scale.

9 comments:

Lisa Dempsey said...

Squats: 115# (went better than I thought).

Anonymous said...

Dave
Squats: 195#
1rd + 7 s2o @95#

Rachel said...

Squats: 2 sets 160, 2 sets 165
1rd + 8 S2O 68#

Eldon said...

310# squats
4:37 rx'd

Anonymous said...

Jordan:

295# squats
3:37 rxd

Steph:

210# squats
21@85#, 15@70# DNF

John Dunn said...

290# squats
1 rd + 8 S2O @ 105#

Susannah Dunn said...

165# squat

1rd +13 S2O 73#

Emilie Goldsberry said...

165# squat
1 rd + 12 S2O 85#

Darren said...

250# squats
1 round + 13 @ 95#