POWER:
Approach Box Jumps (1-2 Steps)
4 Sets Of 5 Jumps
* As High As Possible, But Be Smart... End Between 30-36"
** Rest 2-3 Minutes Between Last TWO Sets **
STRENGTH: (Little Change Of Pace)
Underhand Chin Ups
* You Will Have THREE Options:
#1 - Weighted Pull Ups - 6 Sets Of Just 1 Rep (Put A Dumbbell Between Your Feet)
#2 - Band Assisted - As Little As Possible & No Jerky OR Hip Assisted Motion - 5 Sets Of 3 Reps
#3 - Holds & Negatives - 4 Sets Of 5 Second Holds Against The Bar & 5-10 Seconds Down To Lockout
CONDITIONING/POWER ENDURANCE:
6 Hang Power Cleans
(If Your Listed Max Is BELOW 130# Use 55# On The Bar... If It's ABOVE 130 Then Use 65#)
50 Single Unders With A Jump Rope
5 ROUNDS
* Try To Complete This Workout In 10 Minutes OR Less *
POST ALL HEIGHTS, WEIGHTS, & WORKOUT TIMES TO COMMENTS
3 comments:
Box Jumps
- Lauren, Mara, Kiley -24"+2R's
- Tonya, Lindsay - 24"+1R1B
Pull Ups
1. Strict OR Weighted
- Redding - 12.5#
- Lynch - 10#
- Lauren - 4 Reps - Strict
- Kiley - 6 Reps -Strict
2. Band Assist X3
- Mollie - 1R
- Molly N - 2R's
- Tonya - 2R's
- Lindsay - 1R
- Lauren - Last 2 Sets - 1RX2X3
- Mara - 2 Reps - No Bands
3x3 - 1R
Conditioning:
55#
Mollie - 3:45
Redding - 4:00
Lynch - SA Snatch (22.5#)- 3:58
Molly N - 4:05
Tonya - 4:19
Mara - 4:20
60#
- Lauren - 4:21
45#
Lindsay - 4:15
Kiley - 4:18
Katelyn Hinton
7/19
Triceps:
-2 arm cable bar pulldown: 3x125# max
-1 arm cable pulldown: 3x40# max
-reverse grip cable: 3x90# max
-overhead rope ext: 3x120# max
-skull crushers: 3x45# max
Abs:
-decline bench w/ med ball oblique: 3x30 8lb 10lb 12lb
-decline bench regular: 3x15 8lb 10lb 12lb
7/20
Chest:
-bench press: 3x135# max
-DB bench: 3x45# max ea
-cable flys: 3x50# max
Back:
-incline bench pull machine: 3x125# max
-lat machine: 3x145# max
-lower back machine: 3x10 @ 130# max
Cardio:
-50 minute stationary cycling
Emma Wright
box jumps- 2x5 at 30
push press- 3x6 145
single db triceps- 4x3 15
abs- p90x ab ripper
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