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:
275# back squats (old 1rep max!)
3 cals (15 strict/ 15 kipping hspu 2 mats)
325# x2, x1
11:49 - HSPU 10@ 1 Mat+25#, 20@ 2 Mat+25#
First 6 am Class.
215 back squats!!!! Old 1RM. Looking forward to finding out new 1RM.
Only got to 20 HSPU with 2 ab mats.
Carly
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
#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
325# 2X2
6:26 rxd
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
235# 2x2
DNF - 5 HSPU (25# + 2 ab mats), PU (green, blue, last 15 + red)
215# 2x2
8:38 15 chest2bar 15 chin over bar
hspu with 1abmat on 10# plate
Dave
135#
9:12 skinny red and skinny blue c2b
Box Hspu
183# 2x2 BS
DNF- 30 pullups (chin over bar, last 5 with purple band), 22 HSPU (with 25/10# plate and 1 ab mat)
185#
185 for all 4 reps
11:40 (banded c2b, 25/10# plate and one abmat)
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