Friday, May 27, 2011
Pressed & Ready
Warm up: 4 x 5: mb push ups, sdhp 45#/30#
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Bench press 5. 5. 5 @ 65/75/85%
2 min rest btwn
and then. . .
400 m run
max effort bw squat*
max hspu**
*If you cannot do bw, do 3/4 or 1/2 depending on skill level
**If you cannot do hspu, do band, box or floor modification
Score is bench wt/time/# of combined reps
Pressed & Ready
Warm up: 4 x 5: mb push ups, sdhp 45#/30#
Skill/focus: Bench Press
2-3 sets to build load
Workout:
Bench press 5. 5. 5 @ 65/75/85%
2 min rest btwn
and then. . .
400 m run
max effort bw squat*
max hspu**
*If you cannot do bw, do 3/4 or 1/2 depending on skill level
**If you cannot do hspu, do band, box or floor modification
Score is bench wt/time/# of combined reps
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Memorial Day: 1 class only at 9 am
Gym Clean Up: Everyone is pretty good about this but lately there have large dumbbells left out, chalk left on the floor for people to trip on and a few other things. I know how you feel at the end of the wod, you just want to lay there but please be considerate when we have back to back classes. Make sure your stuff is all put away so that the Coach can get the class started on time. After that, find an area and you are more than welcome to hang out on the floor.
It's been a good week. I actually went rx the last 2 days. Being 10+ lbs lighter must have made the dh pull ups easier and a big thanks to Dan for "suggesting" I do the hspu without the band. 10 lbs ago I could only 2-4, today was sets of 10-12. Now, we need to work on running faster. . .
Have a safe, healthy and fun Memorial Day weekend everyone!