Concentrated Strength Day...
Part 1-
Barbell Bench Press (Ascending Sets - Add Weight On All Sets)
3-3-3-3-3-3
* We Will Spend A Good 10 Minutes With Bar Only Working The Following:
1. Feet Down, Butt Down & Shoulders Pinched & Pushed Into The Bench
2. Elbows Tucked & Moving At 45 Degrees In Relationship To The Torso
3. No Rolling Your Wrists As The Bar Descends
LAST TIME WE BENCHED... 5RM... CLICK HERE
Part 2-
Front Squat (Straight Sets)
5-5-5-5
* Build Quickly To 80-85% Of Your Max For The Last TWO Sets
LAST TIME WE FRONT SQUATTED... 3RM... CLICK HERE
Part 3-
Bent Over Barbell Row
10-10-10
* Beat Your Best Weight From Last Time *
LAST TIME WE ROWED... 10RM... CLICK HERE
POST YOUR BEST WEIGHTS FOR ALL TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Bent Over Row. Show all posts
Showing posts with label Bent Over Row. Show all posts
2011-08-21
2011-07-21
THURSDAY WORKOUT
STRENGTH:
Bent Over Barbell Row
10-10-10
* Check Old Weight HERE... Add 5-10# More On Final Set *
WORKOUT:
6 Hang Power Clean (65/95#)
1 Pro-Agility Shuttle Run (5 Yards, 10 Yards, 5 Yards) - Check The Video
* As Many Rounds As Possible In 2 Minutes *
REST 1 MINUTE
Repeat This Cycle For 4 Total Cycles Of 2 Minutes On / 1 Minute Rest
GOAL: 4-5 Rounds Per Cycle (Total Of 16-20 Rounds For The Workout)
POST WEIGHTS AND TOTAL ROUNDS TO COMMENTS
Bent Over Barbell Row
10-10-10
* Check Old Weight HERE... Add 5-10# More On Final Set *
WORKOUT:
6 Hang Power Clean (65/95#)
1 Pro-Agility Shuttle Run (5 Yards, 10 Yards, 5 Yards) - Check The Video
* As Many Rounds As Possible In 2 Minutes *
REST 1 MINUTE
Repeat This Cycle For 4 Total Cycles Of 2 Minutes On / 1 Minute Rest
GOAL: 4-5 Rounds Per Cycle (Total Of 16-20 Rounds For The Workout)
POST WEIGHTS AND TOTAL ROUNDS TO COMMENTS
2011-06-30
THURSDAY WORKOUT
STRENGTH:
Barbell Bent Over Row
10-10-10
* Our Workouts Involve A Lot Of Overhead Positioning & Pressing So We Need To Balance That Volume Out By Getting An Equal Amount Of Pulling In To Keep A Healthy Shoulder...
WORKOUT:
You Will Have THREE Rep & Weight Options To Pick From... As Always The Heavier (Obviously, Within Reason) The Better
* The Rx'd Option Is As Follows *
200m Run / 2 Flights Of Stairs
12 Bar Facing Jump Deadlifts (265#/185# OR 80% Of Your Current 1RM Deadlift)
200m Run / 2 Flights Of Stairs (Alternate This... If You Ran 200m First, Then Do Stairs Second)
9 Bar Facing Jump Deadlifts
200m Run / 2 Flights Of Stairs (Again, Alternate)
6 Bar Facing Jump Deadlifts
200m Run / 2 Flights Of Stairs
3 Bar Facing Jump Deadlifts
200m Run / 2 Flights Of Stairs
- You Have 20 Minutes To Complete This Workout -
** You Must Face Your Barbell BEFORE Each Deadlift Rep & Jump Over It Before Attempting To Lift The Bar... Continue To Jump Over The Barbell Once Before Each Deadlift Rep For All Reps Of This Workout
Scaling Options:
Option 1 - Regular Rx'd Workout Listed Above
Option 2 - 15, 12, 9, 6 @ 225#/155# OR 70% Of Your Current 1RM Deadlift)
Option 3 - 18, 15, 12, 9 @ 185#/135# OR 60% Of Your Current 1RM Deadlift)
POST ROW WEIGHT AND WORKOUT TIME TO COMMENTS ALONG WITH WHAT WEIGHT AND REP OPTION YOU PICKED
Barbell Bent Over Row
10-10-10
* Our Workouts Involve A Lot Of Overhead Positioning & Pressing So We Need To Balance That Volume Out By Getting An Equal Amount Of Pulling In To Keep A Healthy Shoulder...
WORKOUT:
You Will Have THREE Rep & Weight Options To Pick From... As Always The Heavier (Obviously, Within Reason) The Better
* The Rx'd Option Is As Follows *
200m Run / 2 Flights Of Stairs
12 Bar Facing Jump Deadlifts (265#/185# OR 80% Of Your Current 1RM Deadlift)
200m Run / 2 Flights Of Stairs (Alternate This... If You Ran 200m First, Then Do Stairs Second)
9 Bar Facing Jump Deadlifts
200m Run / 2 Flights Of Stairs (Again, Alternate)
6 Bar Facing Jump Deadlifts
200m Run / 2 Flights Of Stairs
3 Bar Facing Jump Deadlifts
200m Run / 2 Flights Of Stairs
- You Have 20 Minutes To Complete This Workout -
** You Must Face Your Barbell BEFORE Each Deadlift Rep & Jump Over It Before Attempting To Lift The Bar... Continue To Jump Over The Barbell Once Before Each Deadlift Rep For All Reps Of This Workout
Scaling Options:
Option 1 - Regular Rx'd Workout Listed Above
Option 2 - 15, 12, 9, 6 @ 225#/155# OR 70% Of Your Current 1RM Deadlift)
Option 3 - 18, 15, 12, 9 @ 185#/135# OR 60% Of Your Current 1RM Deadlift)
POST ROW WEIGHT AND WORKOUT TIME TO COMMENTS ALONG WITH WHAT WEIGHT AND REP OPTION YOU PICKED
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