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Monday, 22 September 2014



Monday: Meet at 0530 in the Powerlifting Room

Strength
Squat 3×5 (add 5 lbs to last workout)

Conditioning

Complete as many rounds as possible in 15 minutes:

155/115 lbs Push Press – 3 reps
Chin Ups – 5 reps
65/45 lbs good mornings – 10 reps

Good mornings example:
https://www.youtube.com/watch?v=5Xj6XUa77qc

Post rounds completed to comments.
on

8 comments:

  1. Alex VinsonSeptember 22, 2014 at 7:23 AM

    Squat: 5x3 @ 140#

    Conditioning:

    Started at the good mornings
    75# push press
    45# GMs
    After round 4 I subbed chin ups for max second flexed arm hang.

    9 rounds + 7 GMs

    ReplyDelete
  2. UnknownSeptember 22, 2014 at 7:46 AM

    Had early morning cleaning yay!, Will knock this out later

    ReplyDelete
  3. R.K. BarkerSeptember 22, 2014 at 3:25 PM

    Used 175 for the squat, while I was warming up for the conditioning part I felt a weird click in my shoulder on the push press - it was painful. So I decided against the conditioning portion and did some barbell mashing and it feels a lot better. Probably just slept on it wrong. Better safe than sorry.

    ReplyDelete
  4. R.K. BarkerSeptember 22, 2014 at 4:08 PM

    Also did 4 sets of Good Mornings at 65 pounds and 3X10 on the gripper in the '62 room with 25 pounds - should have gone heavier.

    ReplyDelete
  5. AdrienneSeptember 22, 2014 at 5:32 PM

    Squat: 100#
    Conditioning: 65# push press
    8 rounds + 3 GM

    ReplyDelete
  6. UnknownSeptember 22, 2014 at 5:44 PM

    Squat: 100#
    Conditioning: 65# push press
    7 rounds + 3 push press

    ReplyDelete
  7. UnknownSeptember 22, 2014 at 7:16 PM

    Squat: #105
    Push press: #75

    7 + 6 reps

    ReplyDelete
  8. UnknownSeptember 23, 2014 at 10:28 PM

    1. Squat 3x5 260 Lb
    2. 95 Lb Push Press - 45 Lb Good Morning (13 Rds+7)
    3. 300 DU
    4. 2x8x85 DB Row, 1x9x85 DB Row
    5. Clinch Grip Farmers Walks 3x35 (length of 62 room, only 1 stop)

    ReplyDelete