2014-10-01

WEDNESDAY WORKOUT

Strength day!

Test day is TWO WEEKS away!

STRENGTH:
All of these sets should start to be challenging so EVERY SET will be on a clock...
- Do 1 warm up @ 60% for 3-5 reps quickly before jumping into the following:
Set 1 - 70% x 5 reps
Set 2 - 80% x 4 reps
(2:00 clock for each of these sets)
Set 3 - 85% x 3 reps
Set 4 - 90% x 2 reps
Set 5 - 95% x 2 reps
(3:00 clock for each of these sets)

If you have already done your old 1RM for multiple reps then add 5-10% to the final 3 sets... Still looking for NO MISSES today, but it should be rough!

MORE STRENGTH:
Deadlift
- Do 1 quick warm up @ 60% for 3-5 reps
THEN...
5 reps @ 70%
4 reps @ 80%
3 reps @ 90%
2 reps @ 95-100%

Rest 2-2:30 after each of the first TWO SETS and 3 minutes between the third and the fourth sets...

If things feel good then try for your old 1RM for the final set...

18 minutes total for this section

WORKOUT:
Double Unders
* As many reps as possible in 2 minutes... You MUST double under... Do the best you can to get some good practice in on this one!

The goal is over 175 reps or more...

POST YOUR LAST PRESS WEIGHT, LAST DEADLIFT WEIGHT AND TOTAL DU REPS TO COMMENTS

12 comments:

Anonymous said...

Press 105# x 2 (old 1rm)
DL 285#
DU 65
Dave

Susannah Dunn said...

Strict press 83x2 (Old one rep max 80)

DL 243x2 (these continue to be awful for me)


Kevin said...

110 press (old 1rm)
365 dl (old 1rm)
173 du (138 consecutive)

Emilie Goldsberry said...

82# x1 press
295# x2 DL feeling pretty good!
133 DU with 65 in a row which is a PR

Darren said...

No presses
305# deadlift
90 double unders (barefoot, forgot shoes, it sucked)

Jordan said...

165# press
450# deadlift
166 DU

Lisa Dempsey said...

Press 71.5 x2 (old max was 70#)
DL 170x2 (matched 1 rep max)
DUs...I got some but didn't keep track.

The presses are more fun than I thought they'd be.

Sharon said...

Press 74# x 1
Deadlift 205# x 2
DU's. 2?

John Dunn said...

Press 140x1 (5# PR)
Deadlift 420# x2
DU - 33 (Yep still horrible at these)

Brianne Kemp said...

Press 78x2 (gross. I did 85x3 on Sunday!)
Deadlift 273x2 (old 1rm=273)
DU - 60something...

Rachel said...

Press 75x1
DL 253x2 (old 1rm)
DU 111

Colin McDermott said...

Press: 165# x1
DL: 405# x2
109 DUs