08-29-2011 Monday

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.

8 comments:

  1. Hello CF Ithaca, I am preparing some workouts in PDF form (linear periodization of a strength-power phase w/ upper and lower complex training).
    I 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

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  2. Squat:
    275x3
    295x3
    315x3
    335x3 (PR)
    315x3 (Drop Set)

    Got 18 dead-hand pullups in a row.

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  3. Joey- I am interested, but won't be at the evening workouts.

    ReplyDelete
  4. Back Squat
    205x3
    225x3
    245x3
    255x3
    265x3

    20 dead hang pullups

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  5. Back Squat
    45x5
    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!

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  6. Joey - sounds good. I'm ready to start your program ASAP.

    Back 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

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