2014-09-03

WEDNESDAY WORKOUT

Just like the Squat cycle today will be the main strength day and Sunday with be the technical/speed day...

Here we go!!

STRENGTH:
Press
Warm Ups: 6 minutes to warm up...
5 reps @ 50%
3 reps @ 65%
2 reps @ 75%

Work Sets: 2-2:30 Clock Per Set
4 sets of 3 reps @ 80-90% 
* Start with the weight that you did for the FINAL set of 3 reps on Sunday and make SMALL additions or subtractions based on how things feel...

ONE MORE... Quick strip your weights down to 60-65% 1RM and do 1 set of 10 reps to finish!

Make these sets as CHALLENGING as possible WITHOUT missing any reps along the way...

STRENGTH ENDURANCE:
Deadlift 
10 reps @ 50% (UNBROKEN, TOUCH AND GO REPS ARE THE GOAL)
8 reps @ 65% (Again, unbroken as long as your back/positions are looking good!)
6 reps @ 75%
4 reps @ 80%

Take just TWO MINUTES REST between each set so make weight changes FAST & EFFICIENT!

You will have a 12-15 minutes for this section...

One more thing... NO SWITCH GRIPPING ON ANY SET

STRENGTH ASSISTANCE WORK: 4 minutes
Alternating Tabata (Alternate between the two movements each round)
#1 - STRICT Chin Ups (MAX REPS)(Sub: Pull Up Holds ABOVE 90 degrees at the elbow)
#2 - AbMat Sit Ups (MAX REPS)
* 4 rounds per exercise (8 total rounds)

Keep track of total reps/seconds held for the chin ups & total reps for the sit ups...

POST YOUR PRESS WEIGHTS FOR THE WORK SETS, YOUR DEADLIFT WEIGHT FOR JUST THE FINAL SET & YOUR TOTAL CHIN UP/SIT UP REPS TO COMMENTS 

11 comments:

Emilie Goldsberry said...

70# press, 235# DL (dropped it a few times on last 2 sets, grip fail!)
12 chin ups, 60 sit ups

Darren said...

105# x 1 set/ 95# x 3 sets
260# deadlift
25 chins/ 45 sit ups

Kevin said...

95# x 2 sets, 100# x 2 sets
295# dl
a bunch

Anonymous said...

95#
240#
32 chins
54 sit ups
Dave

Leah said...

60/45/170
48 sit-ups
47 seconds

John Dunn said...

115# for all sets of 3 Press
85# for the set of 10 Press
350# Deadlift
22 Chin ups
44 Sit ups

Rachel said...

65x1, 68x3 sets and 45 for set of 10
203 last set DL
15 chin-ups
45 sit ups

Susannah Dunn said...

75# for all 4 sets...didn't miss any reps but couldn't have gone any heavier.
55# for set of 10

DL were just awful...
125#-10(touch and go)
165#-8 (touch and go)
195#-6 (had to move to mix grip on last 4...couldn't even lift it off the ground with hook grip...weak hands)
205#-4 (all mixed grip...still tore hand open)

Lisa Dempsey said...

Press: 63# all sets/45.5# for 10
DL: 140# last set
Chin: 19
Sit ups: 48

Brianne Kemp said...

65# press (last set) / 55# for 10 reps
220# deadlift (last set)

Done at Bri's driveway gym

Chris Daniels said...

325 deadlift
20 pull ups 46 sit ups