2014-09-07

SUNDAY WORKOUT

Strength 10 Minutes:
Strict Press - These sets will be similar to last week. Perform the following...
5 reps @ 50%
4 reps @ 65%
3 reps @ 75%
3 reps @ 80-90% (Select either the weight you successfully lifted last Sunday, or add 5#)

Power/Skill 8 Minutes:
Every Minute On the Minute for 8 Minutes
Power Clean @ 60% 1RM for 3 Reps (every minute)


Then...


10 Minutes of:
Odd Minutes: 30 - 50 Double Unders (If you need to scale, scale, but pick a number you can accomplish multiple times)
Even Minutes: 10 - 15 Pull-ups 

*If you need to do Single Unders, do at least 30, and make it challenging. Pull-ups are however you prefer - kipping, butterfly, etc... Use bands if you need to, but again, make it tough.

7 comments:

Kevin said...

Press: 105
Clean: 115

Jordan said...

160# press
155# PC
15 C2BPU / 50 DU

Anonymous said...

Press 100#
Clean 95#
22du 10pu
Dave

Lisa Dempsey said...

Press: 60#
Clean: 65#
9-11 DUs each rd;
12 kipping pu each rd

Chris Daniels said...

160 press 135 clean pulls
11 pull ups 39 double unders

John Dunn said...

120 press 115 clean
10 ctb, 8 du

Brianne Kemp said...

75# Press
95# Clean

I did 8 rounds of DU (no pull up bar) :-(

Driveway gym!!!