2014-08-13

WEDNESDAY WORKOUT

Strength:
Back Squat
2 x 2 @ 100%
5 minute clock per set

Warm Up Sets - Don't slack off on these, hit them all. This should take you around 15 minutes or so, to get all the way up to 100% 1RM.

60% x 5 reps
75% x 3 reps
85% x 2 reps
90% x 1 rep
95% x 1 rep


Then...


For Time:
30 Strict Chest2Bar Pull-ups
30 Strict Handstand Push-ups
30 Calorie Row

**12 Minute Cut-off**

*Use bands for your Pull-ups, if necessary, but make them as challenging as possible. If you're using bands, you shouldn't be able to get 10 - 15 for your first set... if you get that many, it was too easy. :-) Same goes for the Handstand Push-ups, make them as difficult for yourself as you can, while still being able to accomplish your reps. You may use AbMats, AbMats & plates, or boxes. 

13 comments:

Darren said...

275# back squats (old 1rep max!)
3 cals (15 strict/ 15 kipping hspu 2 mats)

John Dunn said...

325# x2, x1
11:49 - HSPU 10@ 1 Mat+25#, 20@ 2 Mat+25#

First 6 am Class.

Carly Height said...

215 back squats!!!! Old 1RM. Looking forward to finding out new 1RM.
Only got to 20 HSPU with 2 ab mats.

Carly

Lisa Dempsey said...

Lisa: 130# x4; 30 pull ups (no band); 30 HSPU (24"box); 22 cal.

Rachel: 110# x4; 30 pull ups (red band); 30 HSPU (24"box); 20 cal.

Rise and grind, John Dunn!!! ha ha

Anonymous said...

#165 back squat (thanks Jen for your help and encouragement) finished 10:57, small blue and orange band for pull-ups, 20 in box -Brittany

Jordan said...

325# 2X2
6:26 rxd

Emilie Goldsberry said...

185# (10# more than old max)
DNF- 26 cals on row, some CTB w/o band then added red, then blue bands, ab mats for HSPU

Stephanie Coughlin said...

235# 2x2
DNF - 5 HSPU (25# + 2 ab mats), PU (green, blue, last 15 + red)

Anonymous said...

215# 2x2
8:38 15 chest2bar 15 chin over bar
hspu with 1abmat on 10# plate
Dave

Leah said...

135#
9:12 skinny red and skinny blue c2b
Box Hspu

Rachel said...

183# 2x2 BS
DNF- 30 pullups (chin over bar, last 5 with purple band), 22 HSPU (with 25/10# plate and 1 ab mat)

Megan said...

185#

Susannah Dunn said...

185 for all 4 reps

11:40 (banded c2b, 25/10# plate and one abmat)