2015-07-01

WEDNESDAY WORKOUT (HYDRO STRONG PATH)

Remember we are using your actual 1RM Back Squat for all calculations!

STRENGTH:
Back Squat

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...
70% for 3 reps
80% for 3 reps
90% for MAX REPS (GOAL is 5-8 reps)

STRENGTH/POWER ENDURANCE:

Last week before we switch it up!

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 one more time!)

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

4 comments:

Anonymous said...

205#×6 back squat
22 17 push press @80#
22 pullups
Dave

Lisa Dempsey said...

140# x5
20/15 push press @60#
20 kipping
:60 unbroken with 6# ball

Susannah Dunn said...

190x7 on Friday

Crystal Stidham said...

185#x5
Push-read: 17 + 14 @ 65#
Kipping PU: 16
L-sit: 60sec w/higher bent knees