NEW STRENGTH CYCLE!!
It's been a while since we Benched so we definitely need to test this one...
STRENGTH:
Bench Press 1RM
Start with working some of the technical ques we will provide you with after the warm up and really work on solid positions...
Start with sets of 5 reps then as the weigh increases move down to sets of 3s and 2s then down to 1s as you approach your max weight...
Take between 6-8 total sets for this one...
15-20 minutes depending on class sizes...
STRENGTH ENDURANCE:
Every OTHER minute for 6 total minutes (3 sets) perform the following:
10 Steps of KB/DB Loaded Reverse Lunges (In Place... 1 DB/KB in each hand)
- Start with a moderate weight for this first week
REST 1 MINUTE...
Every OTHER minute for 4 total minutes (2 sets) perform the following:
As many Bent Over DB/KB Rows as possible...
- Pick a weight you can get 20+ with each set
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)
- The goal is to add a weight that allows you to do the whole 60 seconds UNBROKEN on both sides this first week...
POST YOUR BEST BENCH WEIGHT AND YOUR WEIGHT FOR LUNGES, TOTAL REPS EACH MINUTE FOR ROWS AND WEIGHT USED FOR SIDE PLANKS TO COMMENTS
6 comments:
Bench press: 105# (5# PR)
Reverse lunge: 26# & 35#
KB Row: 26#, 20reps & 31reps
60sec plank: unbroken, body weight
Bench 107# (6#PR)
35# reverse lunge
25# DB row 27,22
Plank w/15# plate
Nice going, Crystal!! Yay for bench presses!
Bench 185#
Reverse lunge 53# kb's
Rows 35# kb's (27, 20 reps)
Plank 15# plate
Bench 210# 15#pr
Lunges 60#
Rows 35# 28, 23
Plank 15# plate
Bench 210# 15#pr
Lunges 60#
Rows 35# 28, 23
Plank 15# plate
Bench 210# 15#pr
Lunges 60#
Rows 35# 28, 23
Plank 15# plate
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