2014-09-10

WEDNESDAY WORKOUT

Strength:
Press - Spend 5 - 7 minutes for warm-up sets, then move into your work sets. For your work sets, START with the weight you finished with last week. You can adjust the weight up or down a smidge (ha!... smidge) depending on how your shoulders are feeling.

Warm-up Sets:
5 reps @ 50%
3 reps @ 65%
2 reps @ 75%

Work Sets: 3 - 3 - 3 - 3 - 3 on 2:00 clock per set @ weight you completed last week's last set

Then...

Deadlift - Still NO switch grip this week. Warm-up sets should only take a few minutes, and you should only need maybe 2 sets to get to your first work set, if that.

Work Sets: Should only take 12 minutes for work sets (3mins per set)
10 reps @ 55% (unbroken, if possible)
8 reps @ 65% (unbroken if possible)
6 reps @ 73%
4 reps @ 83%

Then...

Not For Time - just get the reps done... :-)
2 Times Through:
10 Strict Toes2Bar (no kip whatsoever)
15 Ring Rows (make them hard!)
**5 Minutes to Complete**

13 comments:

Kevin said...

105# work sets, 80#
315#

Crystal Stidham said...

60# strict press
40# (1x10) strict press
225# deadlift

Eldon said...

165# press
135# 10 press
385# DL

Jordan said...

160# press
135# 1x10 press
385# 1x4 DL

Chris Daniels said...

160# press
120# x10 press
335# deadlift x4

Rachel said...

68# press
50# set of 10
Deadlifts up to 211#

Anonymous said...

95# press
80# set of 10
deadlifts 245 x 4
dave

Eric said...

130
105
290

Lisa Dempsey said...

63# press sets
50# x 10
145# deadlift

Leah said...

62#/50#
180# dl

Darren said...

No presses (worked the bands)
270# deadlift

John Dunn said...

115x2, 120x3 Press work sets
90 ×10 Press
360 Deadlift

Sharon said...

Did this on 9/16

63x1, 68 x1, 65x3 press work sets
175# deadlift