2015-07-29

WEDNESDAY WORKOUT (HYDRO STRONG PATH)

Bench press cycle commences!!

Cutoffs and bro tanks are welcomed!

STRENGTH:
Bench Press 
- 5 sets of 5 reps per set @ 60% of the weight you tested out at last week on a 2:30 clock...

* There is a 2 second pause at the chest for EVERY REP today also, so no bouncing or touch & go...

Also work on the bench technique check points we went over last week since since this weight shouldn't be too heavy for you this week...

Do just 2 warm ups...
- Empty barbell x 5 reps 
- 50% x 5 reps


STRENGTH ENDURANCE:
Every OTHER minute for 6 total minutes (3 sets) perform the following:
10 Steps of KB/DB Loaded Step Ups (12-20" Box)
- Try the same weight as last week since we are switching to step ups...

REST 1 MINUTE...

Every OTHER minute for 4 total minutes (2 sets) perform the following:
As many Bent Over DB/KB Rows as possible...
- HEAVIER than last week, but still need to hit 20 reps or more!

REST 1 MINUTE...

Every minute on the minute for 2 total minutes perform the following:
1st minute - Weighted Side Plank (Right Side)
2nd minute - Weighted Side Plank (Left Side)

- Try to add MORE weight than last week and get as many seconds out of each minute as possible...

POST YOUR BENCH WEIGHT AND ALL OTHER RESULTS TO COMMENTS

2 comments:

CrossFit Hydro said...

Tuesday open gym workout:
Front Squat - Up to a heavy single with perfect knee position
245#

3 position hang power cleans
- High hang, mid thigh and knee - unbroken
Up to 215#

Attempted back squat, but too much squatting for one day on the knee so will save it for Friday

Challenge workout:
50 calorie bike
1 min rest
40 then 1 min
30 then 1 min
20 then 1 min
10 then 1 min
- 9:42 total time

JVB

Darren said...

120# bench
45# db steps
40# db rows 21,20
20# plank holds