2014-12-17

WEDNESDAY WORKOUT

Strength 20 Minutes:
Bro Bench Press - 5 x 5 starting your first set at 75 - 80% of your 1RM. Move up in small increments if your set felt solid. Rest


Then...


3 Minutes On / 1 Minute Rest - For 12 Minutes Total of:

As Many Rounds As Possible, starting over each 3 min period
10 Med Ball Slams (20/14)
15 KB Sumo Deadlift High Pull (70/53)
20 Air Squats


*Scale as needed for the weight on Sumo Deadlift High Pulls, and for your reps. You could scale to 5/10/15 Reps, or 10/10/10, as needed. Be smart about it so you may keep working for all of your 3 minute periods.

9 comments:

Emilie Goldsberry said...

115# best set of 5
2 rds + 18 reps, 2rds + 1 rep, 1 rd + 35 reps

Anonymous said...

bench 150# x 4
2rnds 1+ 17 1+ 15
med ball 35# kb 70#
dave

Jordan said...

225x5 240x3
2+10, 2+4, 2+4 50# medball

Lisa Dempsey said...

90x5
2rds+7; 1rd+42; 1rd+38
(my order was squats, slams, sumo)
44#KB, 25#ball

John Dunn said...

175# x5, 185# x 3
2+6, 1+30, 1+21 70#kb, 40/50# slam ball

Crystal Stidham said...

90#
2, 1+9kb, 1+9kb

Rachel said...

80#x5
Took it easy today since back was tight from DL 44# KB and 20# med ball
2 + 11sq, 1 + 10 SDLHP, 1 + 8 SDLHP (I think.....)

Anonymous said...

93# x 5

2 + 1, 1 + 37, 1 + 22

-Katherine

Colin McDermott said...

255# bench
1st: 1 + 35
2nd: 1 + 25
3rd: back