Find your 1 Rep Max of:
Squat
Bench Press
Deadlift
Begin each lift with a weight that you know you can lift for a set of 3, then increase to a weight that you have lifted before and finally finish with a goal weight. Adjust as necessary.
Post loads to comments.
Tuesday, February 8, 2011
Monday, February 7, 2011
Friday, February 4, 2011
Friday 2/4/11
Bench Press:
1x Bodyweight for max reps.
.75x Bodyweight for max reps.
.5x Bodyweight for max reps.
.25x Bodyweight for max reps.
Rest as needed between rounds. Post reps per round to comments.
1x Bodyweight for max reps.
.75x Bodyweight for max reps.
.5x Bodyweight for max reps.
.25x Bodyweight for max reps.
Rest as needed between rounds. Post reps per round to comments.
Thursday 2/3/11
Power Clean 3-3-3-3-3
Rest, then:
Conduct 3 rounds:
Row 500m
Rest 3 minutes between rounds.
Post load for power cleans and time per round for row to comments.
Rest, then:
Conduct 3 rounds:
Row 500m
Rest 3 minutes between rounds.
Post load for power cleans and time per round for row to comments.
Tuesday, February 1, 2011
Wednesday 2/2/2011
AMRAP 20:
Building B Stairs from Basement to Roof
Use any combination of steps, 1 at a time, 2 at a time, etc. but NO touching the hand rail or stairs with your hands or arms on the way up! Hand rail use is encouraged on the descent.
1 Round equals bottom to top to bottom.
Post rounds and any portion of the final round completed to comments.
Building B Stairs from Basement to Roof
Use any combination of steps, 1 at a time, 2 at a time, etc. but NO touching the hand rail or stairs with your hands or arms on the way up! Hand rail use is encouraged on the descent.
1 Round equals bottom to top to bottom.
Post rounds and any portion of the final round completed to comments.
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