2015-07-08

WEDNESDAY WORKOUT (HYDRO STRONG PATH)

Squat is nearing it's conclusion... We have seen some amazing progress so far... Keep working for a little longer!

STRENGTH:
One last time using 100% of your max for number calculation...

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

Work sets: 3:00 Clock
75% for 5 reps
85% for 3 reps
95% for MAX REPS (4-6 reps)

The final set is your old 2 rep max weight so anything over 2 reps is a rep max PR, but really try to push it further!

STRENGTH ENDURANCE:
Every OTHER minute for 6 total minutes (3 total sets) perform the following:
10 Strict DB Presses
(Experiment with weights... Make it heavy, but make sure you can get your 10 reps in during each minute time period... These can be broken up as needed within the minute)

REST 1 MINUTE (Move to rig)

Using a 3 minute clock perform the following:
1 minute of MAX REP Strict Pull Ups
REST 1 MINUTE
1 minute for MAX REP Kipping Pull Ups

REST 1 MINUTE (Transition to final section)

MAX REP AbMat Sit Ups In 60 seconds
(Goal is over 40+)

Keep careful track of your DB weight, total reps for pull ups and total reps for sit ups for the next few weeks...

POST ALL RESULTS TO COMMENTS




4 comments:

Anonymous said...

back squat 215x4
35# db press
15 strict pu
21 kipping pu
39 situps
dave

Lisa Dempsey said...

153# back sq. x 1.5 ha!
25# DB press
9 strict pull ups
15 kipping
38 sit ups

Darren said...

Back squats 210# x 5
DB press 35#
13 pull ups
19 kipping
30 sit ups

Emilie Goldsberry said...

Back squat 200# x 1
DB press 30#
9 strict PU
18 kipping PU
41 sit ups