2015-02-25

WEDNESDAY WORKOUT

Just for curiousity sake lets see if the squat cycle increased our lower rep strength or not...

STRENGTH TEST:
Back Squat 5RM
- Carefully work your way up on this one and really working proper foot & ankle positions so you're ready for the big weights!

Follow this weight progression:

WARM UPS: (10-15 minutes)
50% x 5 reps
60% x 5 reps
70% x 4 reps
80% x 3 reps

TEST SETS: (5-10 minutes)(USE A BELT!)
83-85% x 5 reps
85-90% x 5 reps
(If you hit 88% or more of your old 1RM for 5 reps this equals a higher 1RM)

WORKOUT:
20 Burpee Barbell Jumps (Must be a 2 footed jump)
10 HANG Power Snatches (63#/95#)(60% of your best 1RM Snatch)
20 Burpee Barbell Jumps
10 HANG Power Cleans (63#/95#)
20 Burpee Barbell Jumps
10 Thrusters (63#/95#)
* Perform as many REPS as possible in 6 minutes*

Once you finish this one, IMMEDIATELY jump on a Rower OR Bike for 6-10 more minutes at a casual/restorative pace...

POST YOUR BEST WEIGHT & TOTAL REPS FOR THE WORKOUT TO COMMENTS


8 comments:

CrossFit Hydro said...

Tuesday workout... Trying to feel out my hip and knee :$

Barbell complex
1 Ft Sq (4 second pause)
1 Thruster
1 Push Press
- 95,145,165,185,205,215,225

Snatch High Pulls - Sets of 3
95,145,175,195

Monday class WOD:
30 KB Swings (53)
30 BJ (24")(No rebounding)
* 3 rounds
(5:23)

JVB

Darren said...

Back squat: 235# x 1 (crap!)
Workout: 71 reps @ 85#

Lisa Dempsey said...

144.5# x5 (90%) for a new max
(getting out of the bottom was like taking a slow elevator up.)

84 reps with 45#. Went lighter on purpose.

Anonymous said...

300#x5 PR
104 reps rx
Jordan

Anonymous said...

210# x5 pr
79 reps @75#
Dave

Megan said...

175X5
82 reps at 75#

John Dunn said...

300# x5 Back Squat
80 reps Rx

John Dunn said...
This comment has been removed by the author.