Back squat continues!
STRENGTH ENDURANCE:
Back Squat
- 1 set of 20 reps
WARM UPS: 10 reps @ 50% 1RM & 5 reps @ 60% (Your weight from last week)
If you finished the 20 reps from last week UNDER 70 seconds you will add 10# onto your 20 rep weight from last week...
If it took you MORE THAN 70 seconds to finish your 20 reps last week add just 5# onto your weight from last week...
There will still be a 1:30 cutoff for this part of the workout...
WORKOUT:
With a running clock you will perform the following:
1st minute: 4-10 PERFECT STRICT Ring Dips OR :20 Hold (:30 cutoff)
2nd minute: 12 Barbell Thrusters (63#/95#)(:30 cutoff)
3rd minute: 2-5 Rope Climbs (:30 cutoff)
You will run through this 3 movement cycle for 15 total minutes (5 total rounds)
Use as little band assistance as possible for the Dips OR sub Negatives/Holds
Pick a weight for the Thrusters that is FAST & UNBROKEN...
POST YOUR BACK SQUAT WEIGHT & HOW MANY DIPS, THRUSTERS & ROPE CLIMBS YOU PERFORMED EACH MINUTE FOR THE WORKOUT
"Forging Elite Fitness In Midtown Omaha"
11 comments:
Another "sick" workout ;)
5rm Deadlift on 4" plates with Pauses each rep... 135,225,275,325,345
Messed with the overhead complex from last week...
1 Thruster
1 Push Jerk
1 Split Jerk
- 135,155,175,195,205,215,225,235,245,250X
Messed with a possible class workout:
1 round of CTB Cindy
(5 ctb pull ups, 10 push ups, 15 squats)
3 C&J (135#)
- Max rounds in 8 mins
- 8 total rounds (Push ups suck :$)
JVB
16 back squats @ 180#
38 dips
48 thrusters @ 75#
6 rope climbs
Back squats 20@120# 5 seconds
35 dips
48 thrusters @75#
5 climbs
dave
20 squats @125# (70 sec)
22 negatives
52 thrusters @63#
5 rope climbs
215# 81 seconds
28 dips
60 thrusters @ 75#
10 rope climbs
215# 81 seconds
28 dips
60 thrusters @ 75#
10 rope climbs
98# @ 1:12
Negatives/hold 4-5
Thrusters @ 53# 10-7
Seated rope climbs 4
Hip hurt in warm up so skipped the back squats
8-10 negatives per round
12 push press 63# (no thruster for hip) each round
2 rope climbs each round
BS 125#- did 19
20s hold
8 thrusters 53#
1 rope climb
BS 125#(first in this series) 20 in 88 secs
20s holds on bars
12 thrusters each round 63#
1/4 1/2 rope climb 2x per round (cannot hold on to rope!!!) got up far enough a couple times I scared myself getting down...never thought about getting down:)
Did the squats during Thursday games training: added 5# to last week. 103# 1:14
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