2015-05-26

WEDNESDAY WORKOUT - HYDRO STRONG PATH

Program split today!

Pick your path!!

STRENGTH:
Take your actual Back Squat 1RM and multiply it by 95% for number calculation for the next 4 weeks...

Warm up sets: 5 minutes
50% of your "New Max" x 5 reps
60% of your "New Max" x 3 reps

Work sets: 2:30 clock
65% x 5 reps
75% x 5 reps
85% x MAX REPS (GOAL: 6-10 Reps)

STRENGTH ENDURANCE:
Quickly work up to 80% of your best STRICT Press 1RM in 3-5 minutes...

Then...

Perform as many reps of Strict Press as you can with 80% 1RM in 2 minutes

REST 60 SECONDS THEN...

Perform as many reps of Ring Rows as you can in 2 minutes

REST 60 SECONDS THEN...

Perform as many reps of STRICT Toes 2 Bar as you can in 2 minutes

POST YOUR LAST SQUAT WEIGHT AND REPS AND HOW MANY PRESSES, ROWS AND TOES 2 BAR PERFORMED TO COMMENTS



3 comments:

Lisa Dempsey said...

140# x 1/ 60# X1/ 15 rings w/feet on 24" box/ 7 k2e. Poor day. Felt the aftershock today from Murph.

Emilie Goldsberry said...

170# x 7; 8:06 row I looked back and this was only 9 seconds slower then the CU challenge so Im happy

Rachel said...

ended at 150#
9:13 row- that's why I need to do HydroFIT!