2015-06-10

WEDNESDAY WORKOUT - HYDRO STRONG PATH

Almost the end of Phase II of the Squat cycle!  Seeing tons of progress so far so keep it up!!

STRENGTH:
Back Squat

Still calculating off of 95% of your actual 1RM...

Warm Ups:
55% for 5 reps
65% for 5 reps

Work Sets: 3:00 Clock per set
75% for 5 reps
85% for 3 reps
95% for MAX REPS (3-6 reps)

STRENGTH ENDURANCE:
* This will be the LAST WEEK before we switch movements around so try to beat your rep numbers from last week one more time!

Perform as many reps of Strict Press at 80% of your 1RM in 2 minutes...

REST 1 MINUTE

Perform as many Ring Rows as possible in 2 minutes...

REST 1 MINUTE

Perform as many Strict Toes 2 Bar as possible in 2 minutes...

POST YOUR LAST SQUAT SET AND YOUR TOTAL REPS FOR ALL THE OTHER MOVEMENTS TO COMMENTS

5 comments:

John Dunn said...

315 x6
115 x10
27 12 in box
24

Anonymous said...

195# × 8
75 × 20
26 24 in box
28
Dave

Susannah Dunn said...

190*7 on Sunday.

Lisa Dempsey said...

144# x 1
60# x 11 (up 5 reps from last week)
25 w/ 20" box (tied last week)
15 T2B (up 4reps from last week; on some reps my toes got close to the bar)

CrossFit Hydro said...

Core and hip work:
Axle bar hip raise - 210# x 12 reps
Uneven loaded farmers carry...
75 on 1 side up to 155 on the other

Press - 85% in 2 mins (145# for 13 reps)
Ring Rows - 38 reps
Strict T2B - 32 reps

500m Row every 4 mins for 3 rds
- Not super fast - 1:44, 1:43, 1:40

JVB