And strength work has commenced!!
KEEP CLOSE TABS ON YOUR NUMBERS FOR THE NEXT 16 WEEKS!
STRENGTH:
Back Squat
3x5 @ 70% of your 1RM you tested last week (3:00 clock for each of these sets)
(If you did a 3 rep max then do 73% of that)
You will have 6-8 minutes to do THREE warm up sets, quickly working up to your weight for the 3x5...
SET 1 - 50% x5 Reps, SET 2 - 60% x3 Reps, SET 3 - 65% x2-3 Reps
This first week probably won't be too heavy so really work TECHNIQUE and DEPTH for this first week...
WORKOUT:
Sumo Deadlift High Pull (53#/75#)
Push Press (53#/75#)
21-18-15-12-9
OR
Use (63#/95#) & Do 18-15-12-9-6
OR
Use (95#/135#) & Do 21-15-9
Pick your poison on this one, but realize low back position can get tough to hold on this one so be smart!
(8 minute cutoff reguardless of what you pick)
POST THE WEIGHT YOU USED FOR THE 3x5 & YOUR RESULTS FOR THE WORKOUT TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
20 comments:
133#, 7:32 option 2
266#, 8:00 option 3
Brendan
Dave
185# option 1 3rds + 3high pulls
JK - 195#, option 2, 4 SDLHP in fourth round
133#
Option 2, 1 sdhp and 6 pp left
225#x2, 235#x1
Option 3, 7:55
235 x1 225 x 2 , option 1 3 rds. +5 reps
123#
option 2, 6 push presses left
175# 15 times
Low. Deep. Powerful squats.
Option 1 - DNF, 6 presses remaining
100#; 2 1/2 rounds + 3 push presses w/#1
Jill R
215#
Option 3 DNF 1 rnd + 10 reps SDLHPs
(felt shitty today)
145#
6:49 option #2
295#
5:55 option #2
Roger
165#
option #1 22 rep short dammit
195#
Option 2 - 2 rounds + 7 sdlhp's
108#
Option #2
6:56
225#
7 SDLHP @ 12s
Option 1
185#
Option 1 DNF, 4 rounds plus 4 sumo dl's
OFD
275#
option 3, 7:55
148
9 PP left option 1
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