Warm up:
Get some jump rope/rowing/running for 2 mins. Shoulder and elbow circles, inchworm, bear crawl,deep lunges, cat and cow, scorpions.
Back Squat:
3-3-3-3-3
Five attempts to find a 3 rep max! Take 3-4 mins break between each lift, try going heavy!
Max kipping pull ups or dead hangpull ups.
Cool down:
Quad stretch by the wall (2 mins each), lacrosse ball on knee.
Hello CF Ithaca, I am preparing some workouts in PDF form (linear periodization of a strength-power phase w/ upper and lower complex training).
ReplyDeleteI would love to put together a 6 week training cycle for everyone to try out (no purchase necessary :) ). You could review it before committing to it, but I'm sure I can get everyone through their former plateaus if they stick it out. Would everyone be willing to give it a shot the first week of September into October? The metcons are negotiable, we can play around with these and get everyones input, but I am speaking mostly of main lifts and volume. I was thinking of having it by Wednesday evening, which is a class I will be attending at 5:30 or 6:30.
Let me know what you think
-JD
yes, please!
ReplyDeletesounds great to me!
ReplyDeleteSquat:
ReplyDelete275x3
295x3
315x3
335x3 (PR)
315x3 (Drop Set)
Got 18 dead-hand pullups in a row.
Joey- I am interested, but won't be at the evening workouts.
ReplyDeleteBack Squat
ReplyDelete205x3
225x3
245x3
255x3
265x3
20 dead hang pullups
Back Squat
ReplyDelete45x5
135x5
185x3
205x3
225x3
245x3
255x3
265 failed...did not feel the push to stand with the bar!!!
Kipping pull ups: slipped off the bar at 30 reps
It was that kind of day!
Joey - sounds good. I'm ready to start your program ASAP.
ReplyDeleteBack squat - high bar
45x5
95x5
125x5
Low bar
95x5
125x5
140x5
155x1xfail
Tried 155 w/high bar but failed there too.
Learned that jumping rope after squatting is silly!
Worked on kipping pullups but didn't get far.
Then, Metcon by Melissa and Allie:
3 sets of:
20 wall ball
12 v-ups
12 tire flips