2014-09-28

SUNDAY WORKOUT

Just a few weeks left of this strength cycle!

Keep progressing your weights from last Sunday...

STRENGTH:
Press

Warm ups: 6-7 minutes
60% x 5 reps
70% x 3 reps
80% x 2 reps

REST 2 MINUTES

Then perform 1 set of 3 reps @ 3-5 MORE pounds than your last 3 rep set from last week...
(Should be between 90-95% or more at this point)

POWER:
Every minute on the minute for 8 minutes for SPEED & PERFECT TECHNIQUE:

3 Power Cleans @ 70% of your best 1RM Clean

WORKOUT:
As many Legless Rope Climbs as possible in 4 minutes with 8 RUSSIAN KB Swings (53#/70#) at the top of EVERY minute, this includes the first minute of the workout

Scale the height you climb if you need to
OR
Use your legs if you begin to fear for your life at any point :)

Also scale the swing reps to 4 or 6 if you're not proficient at rope climbs quite yet...

POST YOUR PRESS WEIGHT, CLEAN WEIGHT AND TOTAL ROPE CLIMBS TO COMMENTS

6 comments:

Lisa Dempsey said...

70#x3 (matched my 1 rep PR)
63#
4rds 44#/1 legless and 3 legs

John Dunn said...

125# x3 Press
125# clean
2 1/2 Legless + 1 legs

Anonymous said...

110# ×1
115#
5 rope climbs
3 legless
Dave

Rachel said...

75# x3 (5# PR from old 1RM)
95# cleans
4.5 rope climbs

Colin McDermott said...

165#x1
195# cleans
5 RCs

Brianne Kemp said...

85# x 3 (old 1rm = 85)
105# cleans

No rope to climb.:(
Done at home.