2015-05-18

MONDAY WORKOUT

THANKS TO ALL THAT SPONSORED, ATTENDED, COMPETED & DONATED AT THE FUNDRAISER THIS WEEKEND!!

Let's get back to it!

STRENGTH:
Pick JUST ONE of the options listed below and perform an ascending rep ladder with that option until you are unable to complete the required reps within a 60 second time frame:

Weighted Chin Ups w/ 60% of your best 1RM weighted pull/chin up...
OR
Strict, unweighted Chin Ups if your able to do Bodyweight, but it's challenging...
OR
Controlled Chin Up NEGATIVES (3 second lowering each rep)
OR
Chin Up HOLDS (:05 = 1 rep)

1st minute = 1 rep/1 Negative OR :05 hold, 2nd minute = 2 reps/2 Negatives OR :10 hold,... Continue this adding on pattern until you reach failure...

Pick whichever option is hardest for you, BUT the option you pick should be hard enough so that you can't make it past THE ROUND OF 8...

WORKOUT:
3 UNBROKEN Hang Power Snatches (103#/155#)(Use 70-75% 1RM Snatch for ALL movements)
25 Double Unders (Scale this number to 5-20, if needed... No singles)
6 UNBROKEN Hang Power Cleans (103#/155#)
25 Double Unders
9 UNBROKEN Deadlifts (103#/155#)
25 Doubles Unders
* 2 minutes of work followed by 2 minutes of rest for 5 total rounds *

The goal is to get AT LEAST 1 full round done every 2 minute period and try to match the same amount of reps every time across all 5 rounds...

Like the workout says... If you drop the bar before completing all the reps for either the Snatches, Cleans OR Deadlifts, then you must restart that movement over...

POST HOW FAR YOU FINISHED ON CHIN UPS AND EACH ROUND SCORE FROM THE WORKOUT TO COMMENTS


2 comments:

Anonymous said...

5 + 5 @ 35#
48 48 49 48 50
10 du
Dave

Emilie Goldsberry said...

5 rounds plus 3 with 8# DB
93, 94, 93, 91? I think, 88 78#