Straight up simple strength workout today. BENCH PRESSSSSSS!!!
"Lynne-ish"
Every 6 Minutes For 5 Total Rounds:
Max Rep Bench Press (Unbroken Set)
Max Rep Pull-ups
**Not For Time**
*Bench Press Options*
- 95/65 OR 135/95 OR 155/105
- Bodyweight
- Or you can Upscale to 185/125 OR 225/155
*Pull-up Options*
You may only do Kipping/Butterfly Pull-ups if you can perform 8(men) or 5(ladies) Strict Pull-ups, without any band assistance. If you can, you may Kip, and see how many you can put together. If you cannot get 8/5 Unassisted Strict Pull-ups, then you will perform Strict Pull-ups, ensuring you get your chin OVER the bar, and use a band if necessary. Make it HARD... if you're using a band, and you get 15+ Strict Pull-ups, it wasn't hard enough.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Lynne. Show all posts
Showing posts with label Lynne. Show all posts
2014-06-04
2013-12-30
MONDAY WORKOUT
Today we're doing a variation on a classic CrossFit workout.
"Lynne-ish"
5 Rounds For Max Reps of Each:
Bench Press (@bodyweight)
Pull-ups (Round 1 - Weighted / Rounds 2 & 3 - Strict / Rounds 4 & 5 Kipping)
*Take adequate rest between movements, and between rounds. Your Bench Press weight should not be more than around 75 - 80% of your 1RM. You should progressively get more Pull-ups as you move through the workout. You will have a good chunk of class to complete this workout, but be aware of where you are in relation to how long it's taking you; you should only need around 2 - 3 minutes of rest, per movement, at most.
"Lynne-ish"
5 Rounds For Max Reps of Each:
Bench Press (@bodyweight)
Pull-ups (Round 1 - Weighted / Rounds 2 & 3 - Strict / Rounds 4 & 5 Kipping)
*Take adequate rest between movements, and between rounds. Your Bench Press weight should not be more than around 75 - 80% of your 1RM. You should progressively get more Pull-ups as you move through the workout. You will have a good chunk of class to complete this workout, but be aware of where you are in relation to how long it's taking you; you should only need around 2 - 3 minutes of rest, per movement, at most.
2011-09-20
TUESDAY WORKOUT & OPEN GYM OPTION (6-8PM)
WORKOUT:
Barbell Bench Press
(Males - Use 75-100% Of Your Bodyweight, Females - Use 50-75% Of Your Bodyweight)
* Max Reps Per Round *
THEN IMMEDIATELY UPON COMPLETION OF YOUR BENCH....
Perform The Same Number Of Strict OR Band Assisted Pull Ups That You Performed On The Bench Press Each Round (Break Up Into As Many Sets As Needed To Reach Your Reps)
* 5 Total Rounds *
Once Your Round Of Bench Press Is Completed You Will Have Exactly 4 Minutes From That Point Before You Must Start Your Next Round On The Bench Press... So You Have To Complete All Your Strict Pull Ups During The Rest Period For Your Bench Press...
GOAL: Consistency! For Example, If You Perform 20 Reps On Round 1 Then Stay Above 16 Or More For All 5 Rounds...
POST YOUR WEIGHT USED, REPS COMPLETED EACH ROUND ON THE BENCH ALONG WITH ANY ASSISTANCE USED FOR PULL UPS
Barbell Bench Press
(Males - Use 75-100% Of Your Bodyweight, Females - Use 50-75% Of Your Bodyweight)
* Max Reps Per Round *
THEN IMMEDIATELY UPON COMPLETION OF YOUR BENCH....
Perform The Same Number Of Strict OR Band Assisted Pull Ups That You Performed On The Bench Press Each Round (Break Up Into As Many Sets As Needed To Reach Your Reps)
* 5 Total Rounds *
Once Your Round Of Bench Press Is Completed You Will Have Exactly 4 Minutes From That Point Before You Must Start Your Next Round On The Bench Press... So You Have To Complete All Your Strict Pull Ups During The Rest Period For Your Bench Press...
GOAL: Consistency! For Example, If You Perform 20 Reps On Round 1 Then Stay Above 16 Or More For All 5 Rounds...
POST YOUR WEIGHT USED, REPS COMPLETED EACH ROUND ON THE BENCH ALONG WITH ANY ASSISTANCE USED FOR PULL UPS
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