2015-06-17

WEDNESDAY WORKOUT - HYDRO FIT PATH

Deload week for the squat... Just a few weeks left before we test!

STRENGTH:
Back Squat 
* Still calculating our numbers off of 95% of your best 1RM...

Warm Ups:
Empty Bar x 5 reps (3 sec PAUSE @ the bottom)
50% x 5 reps (3 sec PAUSE @ the bottom)

Work Sets: 3:00 Clock Per Set...
55% x 5 reps (3 sec PAUSE)
60% x 5 reps (3 sec PAUSE)

WORKOUT:
Perform as many Wall Ball Shots (20-25#/25-40#) as possible in 2 minutes...
REST 1 MINUTE
With a 2 minute clock perform 20 Burpees (Scale to as low as 10), then as many Double Unders with the time remaining as possible...
REST 1 MINUTE
** Repeat this whole cycle for TWO total rounds (12 minutes total)

We will try to do 2 "waves" of this workout with each wave containing 5-7 athletes...

Note the heavier Wall Ball weights for this one...

POST YOUR LAST BACK SQUAT WEIGHT AND YOUR TOTAL REPS FOR EACH PART (4 INDIVIDUAL SCORES) TO COMMENTS

4 comments:

Crystal Stidham said...

120# back squat
Push press: 13reps + 13reps @ 65#
Kipping PU: 12

Susannah Dunn said...

125# back squat
32 WB, 20 DU, 26 WB, 14 DU

Darren said...

140# BS
23 WB, 50 DU / 18 WB, 37 DU
(15 burpees, 30# wb)

Rachel said...

113 BS
30 BW, 24 DU, 21ish WB, 29 DU (I think)