- Option A -
Warm Up-
Bench @ 135 x 10
Abmat x 10
Turkish Get Up practice
Work- (REVISED)
10-8-6-4-2 of:
Bench - 155, 175, 205, 215, 225
Ankles To Bar
Abmat Sit-up - 45# Plate
Goblet Squat - 110# KB
Turkish Get Up - 53# KB
*Substitute for bench = Dumbell Benchpress, Sub for ATB = KTE, Sub for Turkish Get Up = Go to Globo Gym and do stairmaster for 1 hour, sissy
- Option B -
Warm Up-
3 rounds of:
5 pushups
10 double unders
15 bent over row
Work- (REVISED)
10-8-6-4-2 of:
Front Squats @
135-155-175-195-205
Box Jumps @ 24"
Rest 5:00, then...
5 rounds of:
500m row
20 pushups
2:00 rest
Post results to comments
"B" modified
ReplyDeleteFront Squats and box jumps @ 24
Clint-
10 x 135
8 x 155
6 x 185
4 x 205
2 x 225
245 x 1 (matched current PR)
Rookie-
10 x 95
8 x 115
6 x 135
4 x 155
2 x 185
1 x 195 (PR, previous was 165)
then we both did 3 x 500m row
It was nice to get re-aquainted with my old friend the C2. I'll be logging some serious time and meters on that thing as soon as it cools down a little more.
Workout A
ReplyDelete10-8-6-4-2
205# X 10
225# X 8
235# X 6
245# X 4
255# X 2
53# KB's
45# abmat overhead situps
35# turkish getups
Forgot goblet squats 110#
ReplyDeleteA lesson learned, or at least something to think about. This workout was too concentrated on the shoulders. A few modification could be made to ease that pain a bit, but the workout wasn't all bad. The 110# goblet squats were great, and the Turkish get ups were horrible, so that was good. We learned that not only do your arms have to be straight, but your shoulders have to be locked out to eliminate any swaying that can cause injury or prevent a steady rise. The kb swings were unnecessary and too light. Great job Cabana on the bench. You were the only one that had a steady increase in the weight as the reps decreased. Worlock, thanks for the TGU tips and if you both completed the goblet squats unbroken than you are definately badasses
ReplyDelete