2nd floor gym.
Come with a buddy and be prepared to share some pain.
No excuses Firsties!
Thursday 2/5/09
For weight.
Shoulder Press 1 x 1 x 1 x 1 x 1
Push Press 3 x 3 x 3 x 3 x 3
Push Jerk 5 x 5 x 5 x 5 x 5
Check out the videos here and here for demonstrations and to see the differences between the three exercises.
Ideally, you will increase your weight on each of these to where your last rep on the previous weight is the starting rep on the next. This one should be fun.
Post weights to comments.
Good luck to those members of the Class of 2009 picking their posts tonight.
Shoulder Press 1 x 1 x 1 x 1 x 1
Push Press 3 x 3 x 3 x 3 x 3
Push Jerk 5 x 5 x 5 x 5 x 5
Check out the videos here and here for demonstrations and to see the differences between the three exercises.
Ideally, you will increase your weight on each of these to where your last rep on the previous weight is the starting rep on the next. This one should be fun.
Post weights to comments.
Good luck to those members of the Class of 2009 picking their posts tonight.
Wednesday 2/4/09
Meet at Hayes Gym
For time and rounds.
100 x pull ups and some rope climbs.
For this workout you will begin at the pull up bars in Hayes. Complete as many pull ups as possible until muscle failure or you release the bar. Once you release the bar, run to the ropes and climb to the shelf. Run from the far end of the track back to the stairs on the other end and go back to the pull up bars. That is 1 round.
Continue this sequence until you have completed 100 pull ups. To scale this workout, once you reach the point where you can no longer complete the rope climb or you cannot do any more pull ups, record the number of reps and rounds completed, then with assistance complete the 100 pull ups. I will demonstrate some ways to do assisted pull ups in the morning.
Post time and number of rounds to comments.
For time and rounds.
100 x pull ups and some rope climbs.
For this workout you will begin at the pull up bars in Hayes. Complete as many pull ups as possible until muscle failure or you release the bar. Once you release the bar, run to the ropes and climb to the shelf. Run from the far end of the track back to the stairs on the other end and go back to the pull up bars. That is 1 round.
Continue this sequence until you have completed 100 pull ups. To scale this workout, once you reach the point where you can no longer complete the rope climb or you cannot do any more pull ups, record the number of reps and rounds completed, then with assistance complete the 100 pull ups. I will demonstrate some ways to do assisted pull ups in the morning.
Post time and number of rounds to comments.
Tuesday 2/3/09
For time.
15-12-9-6-3 reps of:
225lb Dead lift
Gym loop
Perform 1 x gym loop after each set of dead lifts. Sub for gym loop is 400m. Female Rx'd weight is 155lb.
Post time to comments.
15-12-9-6-3 reps of:
225lb Dead lift
Gym loop
Perform 1 x gym loop after each set of dead lifts. Sub for gym loop is 400m. Female Rx'd weight is 155lb.
Post time to comments.
Monday 2/2/09
For time.
25 x Box jumps
30 x Push ups
30 x Squats
30 x Sit ups
50 x Box jumps
30 x Push ups
30 x Squats
30 x Sit ups
25 x Box jumps
As Rx'd box jumps are completed on a 24" box for men 18" box for women.
Post time to comments.
25 x Box jumps
30 x Push ups
30 x Squats
30 x Sit ups
50 x Box jumps
30 x Push ups
30 x Squats
30 x Sit ups
25 x Box jumps
As Rx'd box jumps are completed on a 24" box for men 18" box for women.
Post time to comments.
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