2015-06-24

WEDNESDAY WORKOUT (HYDRO STRONG PATH)

Up to using your old 1RM for all number calculations this week!!

STRENGTH:
Back Squat
* FINALLY UP TO USING 100% FOR NUMBER CALCULATIONS!

Warm Ups:
50% of your ACTUAL 1RM for 5 reps...
60% of your ACTUAL 1RM for 5 reps...

Work Sets: 3:00 Clock per Set...
65% for 5 reps
75% for 5 reps
85% for MAX REPS (GOAL is 7-10 reps)

STRENGTH/POWER ENDURANCE:
Work up to 70% of your best Push Press 1RM and perform as many reps as possible in 60 seconds... MUST BE CLEANED INTO PLACE...
(Try to beat your reps from last week!)

REST 60 SECONDS (PARTNER GOES IF YOU HAVE ONE)

Repeat 1 more time trying to match the reps from the first set...
(Same thing... Try to squeeze more in than last week)

THEN...

Perform as many Kipping Pull Ups OR seconds of holding as you can in 60 seconds...
(Try to go for 30+ reps (W) / 40+ reps (M))
(Try to get 1-2+ extra reps compared to last week)

REST 60 SECONDS (Partner goes, if needed)

Perform as many seconds of a Hanging L - Sit Hold as you can in 60 seconds...
(If you went unbroken least week add a small medicine ball between your knees)

POST YOUR LAST SQUAT SET AND TOTAL REPS/SECONDS FOR ALL SECTIONS (4 INDIVIDUAL SCORES) TO COMMENTS

6 comments:

Crystal Stidham said...

Back squat: 175#x7
Push-press: 13 and 16 reps @ 65#
KippingPU: 17 in 60seconds
L-sit hold: 60sec unbroken w/droopy bent knees

Lisa Dempsey said...

136# x5
18,15 PP @ 60#
20 kipping pull-ups (2 more than last week)
:60 w/4# ball

Anonymous said...

Back squat 195# x 8
pp 17 15 @ 85#
Pullups 19
L sit 60 with 6# ball
dave

John Dunn said...

Back Squat 300# x9
PP 15 9 @ 125#
Pull ups 23
L Sit 55 seconds

John Dunn said...

Back Squat 300# x9
PP 15 9 @ 125#
Pull ups 23
L Sit 55 seconds

John Dunn said...

Back Squat 300# x9
PP 15 9 @ 125#
Pull ups 23
L Sit 55 seconds