2014-09-24

WEDNESDAY WORKOUT

Bring those wrist wraps, and belts today folks... :-)

Strength

Strict Press:
Warm-up Sets 6 - 8 Minutes
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
Work Sets - 2:30 per set
2 reps @ 85%
2 reps @ 90%

Deadlift 10 - 15 Minutes (2 - 3 mins rest after each set)
5 reps @ 65%
4 reps @ 75%
3 reps @ 85%
2 reps @ 90%
*Drop EVERY REP, and reset before each rep. For the last 3 sets, you MAY switch grip.


Then, some quick conditioning...


For Time:
21 - 15 - 9 Reps Of
Box Jumps (24"/20")
Kettlebell Rows (53/35 each hand)

**5 Minute Cut-off**

*Simple and fast today guys. Scale box height, or KB weight, before scaling reps. For the Box Jumps, we will be doing Games Standard - NO POGO, so you must stand up on top of the box every rep. You may rebound off of the floor, but no rebound off the top of the box.




13 comments:

Jordan said...

165# press
405# deadlift
2:47 rxd

Darren said...

No press
295# deadlift
4:46 w/44# kb

Emilie Goldsberry said...

80# press x 2; missed 2 rep at 82# think I gave up on it too soon
265# DL
4:32 RX

pirish said...

110# press
285# deadlift
4:10 with 44# KB

Kevin said...

110 press
335 DL
4:35 40lb db

John Dunn said...

130 press
395 DL
4:50 rx

Lisa Dempsey said...

Lisa: 67 press; 159 DL; 4:03 25#
Rachel: 50 press; 159 DL; 5:00 15#

Anonymous said...

105# press
270# dl
4:27 @44#
Dave

Sharon said...

68# press
193# deadlift
DNF 6 rows short, 26# kb

Rachel said...

72# press
230# DL
4:45 with 26# KB

Carolyn said...

Press 45#
DL 153#
4:27 15#DB,14"Box

Brianne Kemp said...

78# press
248# DL
DNF - 10 of box jumps in 2nd round

Colin McDermott said...

160#
385#