Bring those wrist wraps, and belts today folks... :-)
Strength
Strict Press:
Warm-up Sets 6 - 8 Minutes
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
Work Sets - 2:30 per set
2 reps @ 85%
2 reps @ 90%
Deadlift 10 - 15 Minutes (2 - 3 mins rest after each set)
5 reps @ 65%
4 reps @ 75%
3 reps @ 85%
2 reps @ 90%
*Drop EVERY REP, and reset before each rep. For the last 3 sets, you MAY switch grip.
Then, some quick conditioning...
For Time:
21 - 15 - 9 Reps Of
Box Jumps (24"/20")
Kettlebell Rows (53/35 each hand)
**5 Minute Cut-off**
*Simple and fast today guys. Scale box height, or KB weight, before scaling reps. For the Box Jumps, we will be doing Games Standard - NO POGO, so you must stand up on top of the box every rep. You may rebound off of the floor, but no rebound off the top of the box.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Strict Press. Show all posts
Showing posts with label Strict Press. Show all posts
2014-09-24
2014-08-27
WEDNESDAY WORKOUT
Today we'll do a little strength testing. :-)
Strength 10 - 15 Minutes PER Movement:
Strict Press - Absolutely NO hip drive. Find your 1RM Strict Overhead Press.
Warm-up sets should look something like this:
60% x 2 - 3 reps
75% x 1 - 2 reps
85% x 1 rep
90 - 95% x 1 rep
102% & up for 2 - 3 sets of 1 rep, setting your new 1RM
Deadlift - If you're wearing squishy shoes, take them off. NO Weightlifting Shoes for Deadlifting. This should go fairly quickly, as long as you know what your old 1RM was.
Warm-up sets should look something like this:
60% x 3 - 5 reps
75% x 3 reps
90% x 1 - 2 reps
105% x 1 rep
110% x 1 rep
110% & up for 2 - 3 sets of 1 rep, setting your new 1RM.
*Obviously, the last couple of sets sound pretty ambitious, but you should set a new personal best by a pretty good margin. Aim high, and don't sell yourself short; pull hard guys & gals!!!
Strength 10 - 15 Minutes PER Movement:
Strict Press - Absolutely NO hip drive. Find your 1RM Strict Overhead Press.
Warm-up sets should look something like this:
60% x 2 - 3 reps
75% x 1 - 2 reps
85% x 1 rep
90 - 95% x 1 rep
102% & up for 2 - 3 sets of 1 rep, setting your new 1RM
Deadlift - If you're wearing squishy shoes, take them off. NO Weightlifting Shoes for Deadlifting. This should go fairly quickly, as long as you know what your old 1RM was.
Warm-up sets should look something like this:
60% x 3 - 5 reps
75% x 3 reps
90% x 1 - 2 reps
105% x 1 rep
110% x 1 rep
110% & up for 2 - 3 sets of 1 rep, setting your new 1RM.
*Obviously, the last couple of sets sound pretty ambitious, but you should set a new personal best by a pretty good margin. Aim high, and don't sell yourself short; pull hard guys & gals!!!
2014-07-13
SUNDAY WORKOUT
Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set
Do 50% for 5, 60% for 3 and 70% for 2 as warm ups over the course of 6 minutes before we start the work sets...
Then...
3 Rounds For Reps:
1 Minute Strict Press (75/55)
1 Minute Sumo Deadlift High Pull (70#kb/53#kb)
1 Minute Weighted Burpees (45# Plate/25# Plate)
1 Minute Rest
**Score = Total Reps across all movements (just keep a running total)**
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set
Do 50% for 5, 60% for 3 and 70% for 2 as warm ups over the course of 6 minutes before we start the work sets...
Then...
3 Rounds For Reps:
1 Minute Strict Press (75/55)
1 Minute Sumo Deadlift High Pull (70#kb/53#kb)
1 Minute Weighted Burpees (45# Plate/25# Plate)
1 Minute Rest
**Score = Total Reps across all movements (just keep a running total)**
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