Announcement: On-Ramp class and the regular group will all meet in the 3rd floor weight room at 0530.
Recommended Warm-Up:
3 Rounds of:
- 3 Strict Pull-Ups
- 6 Good Mornings (with PVC pipe or empty barbell)
- 9 Box Jumps
- 12 Superman Crunches (reverse crunches lying in the prone position)
WOD:
Deadlift: 5-5-3-3-1-1
Push Press: 5-5-3-3-1-1
***Start with an empty barbell to warm-up and slowly start adding weight, focusing on proper form and technique. Once you find a weight where a set of 5 is challenging for you, count that as set #1. Continue adding weight to eventually try to find your 1 Rep Max. Make sure you record your 1RM for each exercise so you can calculate certain percentages for future workouts and track your progress when we measure 1 RM again in the future.
2 comments:
Deadlifts: 225-235-255-275-285-305
Push-Press: 95-105-115-125-135-145
That was fun! I need to work more on my push-presses, but still good.
DLs: 135-155-165-175-185-200 (PR!)
Push Press: 65-65-75-75-85-95 (PR!)
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