Wednesday - 7/2/14

Wednesday - 7/2/14

"Weightlifting Wednesday"

Warmup/Mobility

Strength:

1) Back Squat

5 rep. max. - 15 mins. to find

5 hard reps. but NOT to failure

At least 5 sets but no more than 7 sets.  If you reach 5 RM before 5 sets drop 10# and complete remaining sets at that weight.

2) Pull-Ups (strict) - Start with an all-out set and then cut a rep in each consecutive set for a total of five sets. Must have at least 3 rep. max with any band or else substitute ring rows with same set/rep. scheme. Superset pull-ups/ring rows with back squats.

Cashout

Tabata Kettlebell Step Up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

55/35/25# (pair)

Box height = leg at 90 degrees

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