2014-08-06

WEDNESDAY WORKOUT

Two more weeks to go after today!

STRENGTH:
Back Squat
3-3-3 @ 95% 1RM
(4:30 clock per set)

Warm ups:
60% X 5 reps (Remember this is off of your 1RM)
75% X 3 reps
85% X 2 reps
90% X 1 rep

10 minutes to complete your warm ups...

WORKOUT:
"ABS II: The Return!"
50 AbMat Sit Ups (Touch fingers to the ground behind your head and touch heels)
:30 L Sit Hold (Accumulate 30 seconds total any way you can)
20 Med Ball Slams (Heavy!)(20-30#/35-50#)
* 6 minute cutoff *

We will stagger heats every 3 mins if we need to... Try to have your heels above your hands for the L sits and make the Med Ball Slams heavy, but fast!

POST YOUR 95% AND HOW IT FELT PLUS YOUR TOTAL TIMES FOR THE WORKOUT TO COMMENTS

12 comments:

RF said...

being chill on the squats... 185 for first two sets, then 190#.

3:28 with 40lbs med ball.

pirish said...

220# BS
3:20 with 40# med ball

Eldon said...

335#
3:08 w/ 50# ball

Anonymous said...

Dave
205#
2:40 @ 40#

Emilie Goldsberry said...

175#
2:59 @ 35#

John Dunn said...

310#
3:27 @ 40#

Darren said...

260# squats
5:21 50# wb

Lisa Dempsey said...

Lisa: 125#/ 3:24 35# slam ball
Rachel: 105#/4:20 25# ball slam

Crystal Stidham said...

195#
3:39 w/35# ball

Earl said...

Earl. 310#
5:15. Used 14# ball (all I had at work). Did 30 reps instead of 20.

Rachel said...

173#
3:23 35#

Megan said...

175#
3:06 w/ 35# slam ball