2014-09-17

WEDNESDAY WORKOUT

Strength progress continues!

STRENGTH:
Press

Warm Ups: 4-6 Minutes
50% x 5 reps
65% x 3 reps
75% x 2 reps

Work Sets:
6 sets of 3 reps @ the FINAL weight you pressed for 3 reps LAST WEDNESDAY
(2:00 clock per work set)

As always you can SLIGHTLY adjust your weights up or down based on how you feel, but you should have all of your sets between 85-90% of your 1RM at this point...

STRENGTH ENDURANCE:
Deadlift
60% x 10 reps
70% x 8 reps
77.5% x 6 reps
87.5% x 4 reps

Perform a new set every 3-4 minutes so you will have about 12-14 minutes for this section...

This week try to not switch grip until the FINAL SET if you can!

WORKOUT:
50 Toes 2 Bar
(4 minute cutoff)

POST YOUR PRESS WEIGHT AND YOUR FINAL DEADLIFT WEIGHT ALONG WITH YOUR TOTAL TIME TO COMMENTS

13 comments:

Jordan said...

155# Press
395# DeadLift
1:40

Emilie Goldsberry said...

77# for last 3 sets of 3 for press, 60# for set of 10
265# for final set of DL (these were tough!)
33 toes to bar

Kevin said...

105/85
325
2:23

Darren said...

No presses
280# deadlift
45 T2B

John Dunn said...

120/95 Press
380 Deadlift
DNF - 49 T2B

Lisa Dempsey said...

Lisa: Press--65# for 5 sets; 66.5# for one set. 55# for 7.
155#
47 T2B

Rachel: Press--40#/45# for 10
155#
40 T2B on rings

Leah said...

62/53/188

Anonymous said...

100 85x10 260
t2b 3:56
dave

Susannah Dunn said...

73 for all sets, stuck there. Tried one set at 75 and got 2/3. Frustrated with those.

223# DL Really tough!!! Mixed grip on whole last 2 sets.

44t2b on rings

Susannah Dunn said...

Set of 10@63#

Chris Daniels said...

155# press 120#x10
350# deadlift
30t2b

Colin McDermott said...

155#/130# (5)
375#
3:37

Brianne Kemp said...

75# for 6 x 3
I didn't know about the set of 10...?
It's not written on here!!! :(

240# for deadlift
Had to re-grip on the set of 8 - I really hate my bar. Did the set of 6 and 4 unbroken, all overhand grip except the set of 4.

Don't have a bar for toes-to-bar.